Tues. 4/28/20
Tues. 4/28/20 At-Home Wod #23 *Body Weight/Minimal Wt 5 Rounds 2min. Run30 Reverse Step Alt. Lunges20 Mtn. Climbers15 KB Swings10 Sprawls *With Equipment/Advance 15-12-9Front SquatsBent Over Barbell Rows -4min. Run, Then 12-9-6Power CleansR-KB Swings -4min. Run, Then 9-6-3Squat CleansPush Ups
Mon. 4/27/20
Mon. 4/27/20 At-Home Wod #22 *All Levels. 4 Rounds 5 Burpees10 Push Ups15 Wt’d Air Squats20 Wt’d Sit Ups15 Wt’d Air Squats10 Push Ups5 Burpees2min. Run *Use DB, KB or Plate as weight.
Fri. 4/24/20
R.E.D. Friday 4/24/20 Hero Wod – Rona For Time – Buy In – 1900m Run or 12min. Run 1-2-3-4-5-6-7-8-9 Reps of Air SquatsPlank Walk OutsLunges Per LegPush UpsSuperman HoldButterfly Sit UpsBurpeesDeck Squats (Jump Squats) This tribute workout is dedicated to the healthcare Hero’s serving on the frontlines and putting themselves at risk during this pandemic. […]
Thurs. 4/23/20
Thurs. 4/23/20 At-Home Wod #21 – Teeter Totter *Body Weight/Minimal Wt. Buy In – 4min. Run or Row 20-18-16-14-12-12-14-16-18-20Sit Ups10-8-6-4-2-2-4-6-8-10Push Ups5-4-3-2-1-1-2-3-4-5Burpees *With Equipment/Advance 20-18-16-14-12-12-14-16-18-20Sit Ups10-8-6-4-2-2-4-6-8-10Push Ups5-4-3-2-1-1-2-3-4-5Power Cleans @ 135/95 *All Levels. Core Work – 30sec. Side Plank per side20 Leg Raises20 Flutter Kicks w/:10sec Hold20 Bicycle Cross-Overs *Reps go in order..20-10-5, 18-8-4, 16-6-3, etc.
