SAT26SEP2020
Happy Birthday Zach!
WOD
Primer
5 Inchworms
15s Single Arm Plank
3e/leg 3-Way Lunge
Then...
5 Minute
Pizza Game
Conditioning
In Teams of 2,
10 Minute Max Calorie Row
Then...
AMRAP in 15 minutes:
10 DBall Cleans (80/50)
20…
FRI25SEP2020
Happy Birthday Dr. Laura!
WOD
Mobility
Kneeling Stretch
5e/side Squat Lunge Stretch
5e/side Tripod w/ Reach
Primer
2 Sets
15 Dbl KB/DB Deadlift
10 Tall Kneeling Press
10 Alt Renegade Rows
Strength
Power Clean + Front Squat…
THU24SEP2020
WOD
Mobility
Scorpion Twists
Pigeon Stretch
Cat Cows
Primer
10 Banded Passthroughs
15 Supinated Pullaparts
10 Downdog/Cobra
200m Run
Strength
4-5 sets
6 Bench Press
4ea Single Arm Ring Rows
Conditioning
3 Rounds For Time:
200M…
WED23SEP2020
WOD
Mobility
Foam Roll:
T-Spine, Lats, Triceps, Quads
Primer
2 Sets
10 Banded Victory Raises
10 DB Reverse Flies
10e/leg SL DB DL
https://rb.gy/optffe
https://youtu.be/ttvfGg9d76c?t=50
https://youtu.be/an8gWipT47Q?t=9
Strength
Push…
TUE22SEP2020
Happy Birthday Gayla!
WOD
Mobility
Banded Upper Body Stretch
Standing Pigeon
Cossack Squats
Primer
2 Rounds (5 reps of ea movement):
Bent Over Rows
Front Squats
Strict Press
FR Lunges
Strength
4-5 Sets
Alternating Front…
SAT19SEP2020
Happy Birthday Patti!
WOD
Mobility
Kneeling Stretch
Double Pigeon
Tripod w/ Reach
Primer
3 Sets
5 e/side SL Box Squat
5 e/side SA DB Bent-Over Row
10 DB Plank Pullthrough
https://youtu.be/uJ4eA2wUXdw?t=29
https://youtu.be/hbx34pmMp68?t=8
https://youtu.be/aFrXv1bdioY?t=5
Conditioning
In…
