Monday (2020APR20) – Quarantine WOD

Warm-up: 5-15mins 3 Rounds NFT 15 Situps 10 Boot Strappers 5 Junkyard Dogs   Focus: 10 EMOM Min 1: 1 Deadlift 1 Hang Clean Pull 3 Hang Clean   2 Front Squat   Min 2: High Hang Mid Hang Hang Mid Hang High Hang   WOD:  3RFT 21 Burpees, over Db 11 Db Hang Squat Cleans, ...

Saturday (2020APR18) – “Brenton”

Happy Birthday (Tomorrow), Carson!   Warm-up: Coach led dynamic   Focus: Squat Therapy 4 x 4 Tempo (5252)   WOD: For Time 100 Calories Bike/Row/Ski Erg (60 x 25m Shuttle Spring, 630 Running Jump Rope Steps) EMOM- Ascending Russian Kettlebell Swings:...

Friday (2020APR17) – Quarantine WOD

Warm-up: Amrap 2 mins 5 Pull ups or rows 5 inch worms 10 Air squat   Rest 1 min   Amrap 2 mins 5 burpees 10 jumping lunge 10 Glute bridge   Then Coach led mobility   Focus: 10 Minutes Cossack Squats 3 min EMOM: 10 reps    Pike Push Ups 3 min EMOM:  5-7 reps   Weighted...

Thursday (2020APR16) – Quarantine WOD

Warm-up:  EMOM 9 Min 1: 12 Calories or 45 sec DU/SU/High knees Min 2: 10-15 sh2sh odd object Min 3: 15 Supermans   Focus: 15 min EMOM Min 1: 10 alt single leg Deadlifts Min 2: 5/5 Bulgarian Split Squats Min 3: 1/1 Turkish get-ups   Lunges as a sub for split squats  ...

Wednesday (2020APR15) – Quarantine WOD

Happy Birthday, Brando!    Warm-up: 5-15mins 3 Rounds NFT of: 12 Pass thrus 5-10 Push-Ups :20 Static or Rocking Hollow Hold 10 alt Reverse Lunges (optional to add a little load with DBs or Plate)   Focus: Clean Complex EMOM 12 Odd Min:  2 clean pulls 2 Hang cleans 2...