Wednesday, 22 July 2020

Warm-Up. Cars and mobility WOD A. Every 2 minutes, for 42 minutes (3 sets) of: Station 1 – 100 double-unders or 200 singles Station 2 – 12 to 15 strict pulls and knees to chest Station 3 – 16 cal row Station 4 - 16 cal Assault…

Monday, 20 July 2020

Warmup CARS Part A: 3 rounds of 30sec Inchworm 3osec rev scorpion 30sec Single arm Kettlebell Overhead carry left 30sec Single arm Kettlebell Overhead carry right 30sec Plank rotations 30sec rev lunges 30sec snow Angel's 30 sec…

Friday, 17 July 2020

Warm-Up. CArs Followed by… 3 rounds of Right Arm Turkish Get-Ups x 3 Left Arm Turkish Get-Ups x 3 Followed by 3 rounds of Right Arm Kettlebell Windmills x 5 + right heavy suitcases Carry Left Arm Kettlebell Windmills x…

Tuesday, 14 July 2020

WORKOUT OF THE DAY Two sets of: 30 seconds hip Cars with ball between ham and calf's 30 Seconds of Squat Jumps @ 21X1 Tempo 60 Seconds of Pigeon Pulses per Side 30 seconds of foot positions in Squat Followed by… Alternating Forward…

Monday, 13 July 2020

Warm Up One set of Ankle and foot Mobility walking Hip mobility in quadrap position Shoulder cars in quadrap position Pails and Rails 90/90 2 set of: 60 sec shuttle jog 10 seconds of Right Leg Hops 10 seconds of Left Leg Hops 30…

Friday 10 July 2020

Warmup CARS Part A: 3 rounds of 30 sec elastic band external rotation Elastic band standing row Elastic band Single leg Deadlift Banded crab walks Part B: Metcon 20 min AMRAP 8 Deadlift @75% 12 Kettlebell or dumbell Snatch…

Wednesday, 8 July 2020

Warm-Up Cars and mobility WOD Every 2 minutes, for 42 minutes (3 sets) of: Station 1 – 100 double-unders or 200 singles Station 2 – 12 to 15 strict pulls Station 3 – 16 cal row Station 4 - 16 cal Assault Bike Station 5-…

Tuesday, 7 July 2020

Three sets 30 seconds windscreen wipers 30 seconds Reverse Snow Angels 30 spiderman Lunges 30 windmills 30 Sprint on spot Followed by… One Sets: 30 seconds plank frc shoulder 30 seconds of frc hip 30 seconds of 5 sec Squat hold…

Monday, 6 July 2020

12-Minute Mobility for Hip Hinge Couch stretch Runners lunge Frog hinge lumbar flexion Hip hinge changing foot positions Kettlebell squeeze grip Deadlifts Then… Part A: Four sets Single arm Kettlebell Rev lunge x 16 reps …

Thursday, 2 July 2020

OPTION 1 Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – rev plank walks *Station 2 – bear crawl *Station 3 – duck walk *Station 4 – knees to chest hold *Station 5 – head stand hold…