Saturday (2020MAR28) – Quarantine 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...

Friday (2020MAR27) – Quarantine 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...

Thursday (2020MAR26) – “Grace for Grace”

Happy Birthday, Sami!   Equipment: Barbell, plates Home Options: This can be done with dumbbells, kb or a backpack or bands (see video for bands) 0:00- 5:00 White board review   Warm up: 5:00 – 12:00 Coach led timing 2rds 10 rows ( 20 bandy rows)  20 sec wall...

Wednesday (2020MAR25) – Quarantine WOD

Equipment: Rings, Barbell, 20/24” box Home Options: Kettlebell, dumbbell, backpack, rice bag, bands, chairs, a staircase White board review: 0:00-5:00   Warm Up: 5:00 – 15:00 10 min EMOM 10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a...

Tuesday (2020MAR24) – WOD

Zoom Class Video: https://youtu.be/seIIJ84WbGk Equipment:Skipping rope, Dumbbell, pull up bar or ringsHome Options:some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , bands, soup cans ect.  White board review:...

Monday (2020MAR23)- Zoom WOD

Equipment:Dumbbells, KettlebellHome Options:some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , banded squats, soup cans ect.  0:00 – 5:00 Whiteboard reviewCoach will go over the Plan for the DayWarm up: 5:00-...