by Kevin Ogar | Mar 31, 2020 | WOD
Happy Birthday, Lesley! Warm-up: 5-15mins ( 8 mins) 1/2 Tabata 2mins 20 sec Plank Holds 10 sec push ups 1/2 Tabata 2 mins 20 sec Air Squats 10 sec Squat hold 1/2 tabata 2 mins 20 sec Push press ( light pvc/soup cans) 10 Sec OHS 1/2 Tabata 2 mins 20 Sec Lunge 10 sec...
by Kevin Ogar | Mar 30, 2020 | WOD
Warm Up 3 rounds Coaches tempo 40 sec Kb swing 30 sec high knees 25 sec jump lunge or step lunge 20 Pass thrus or arm circles 15 Good Mornings 10 Tuck jumps 5 Burpees Focus: Full Gym EMOM 15 Min 1: 10 Db PC 10 Db front Squats Min 2: 16 Db Reverse Lunge (alt) ...
by Kevin Ogar | Mar 29, 2020 | WOD
Warm Up: 3 rds 10 Pass thrus 10 Lunges to dragon stretch with 3 sec pause in bottom 10 Inchworms 10 Kossack Stretch ( alternating) 10 High Knees then Broom stick Burgener Broom Burgener Skill Transfers 4rds Duck Walk 6 steps forward Duck Walk 6 steps backwards...
by Kevin Ogar | Mar 27, 2020 | WOD
Happy Birthday, Jordan! Equipment: Barbell, plates, Home Options: This can be done with dumbbells, kb or a backpack or bands also try a sumo deadlift with your couch 0:00 – 5:00 Whiteboard review Warm Up: 5:00 – 10:00 10 of each: Arm circles front...
by Kevin Ogar | Mar 26, 2020 | WOD
Equipment: Barbell, plates, rower, skierg or bike ( spin bike can work too) Pull up bar or rings Home Options: This can be done with dumbbells, kb or a backpack or bands, 0:00 – 5:00 Whiteboard review Warm Up: 5:00 – 15:00 Thunderstruck with burpees...
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