Saturday (2020APR04) – Quarantine WOD

Warm Up Dynamic Warm-up Coach Led   Focus Squat Therapy x 4 x 4 Find Wall & Target Coach Setup Tempo x5-2-5-2 Focus Positioning Not Depth 2mins Rest Between Sets to check in with coach   WOD: Full Gym 25min AMRAP 15 Wall Balls 10 GHD/Toes 2 Bar/Weighted Situp? 5...

Friday (2020APR03) – Quarantine WOD

Happy Birthday, Felicia & Kendra!   Warm Up 2rds Sampson Stretch PVC OHS Abmat Situp Hip Extension/GoodMOrning W/ PVC Pullup (Strict, Kipping, Jumping,  Banded) Dips (Strict, Kipping, Box, Chairs, Banded) 15 Reps of Each   Focus Glutes, Hammies, and Calves OH MY...

Thursday (2020APR02) – Quarantine WOD

Warm Up 3mins of Cardio 15s Super Easy – run, high knees, row ect 15s Easy 15s Moderate 15s Sprint x3 then 2 ME Nose & Toes on. Wall    Focus: Gymnastics EMOM 10min even- 40s Front Scale 20s/leg odd- 10 Hip Tap Planks   WOD: 15 minutes  Full Gym Chipper 15...

Wednesday (2020APR01) – Quarantine 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...

Tuesday (2020MAR31) – Quarantine 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) ...