Dynamic Effort Lower
Main Event: Speedy, freed and paused squats: 50% x 3 x 5 55% x 3 x 5 60% x 3 x 5 Accessories: speedy sumos... Read More
Thursday, 9 April, 2015
Workout of the Day: MWOD: Posterior Chain Floss (2 Minutes Each, Pg 351/2) Overhead Tissue Smash Opt 3 (2 Minutes Each, Pg 257/8) WOD: As... Read More
Teens: 7 April, 2015
Warm Up: 5 Single Hand Single foot Plank -> Backward Lunge Walk 10 See Saws -> Cartwheels 10 Sit Ups-> Spiderman Stretch 10 Jumping Squats->... Read More
Teens: 6 April, 2015
Warm Up: 5 Super Slow Squats-> Lunge Walk 10 Jump Touches-> Bear Crawl 10 Kipping Swings-> Crab Walk 10 Plank Ups-> Plank Walk Skill: Hang... Read More
Pre-Teens: 6 April, 2015
Warm Up: 5 Super Slow Squats-> Lunge Walk 10 Jump Touches-> Bear Crawl 10 Kipping Swings-> Crab Walk 10 Plank Ups-> Plank Walk Skill: Hang... Read More
Pre-Teens: 3 April, 2015
Warm Up: Mixed TABATA: Sit Ups Squats Renagade Rows Kipping Swings Skill: Rope Climbs Workout: 3 Rounds for time of: 1 Rope Climb 10 Front... Read More
Kids: April 8, 2015
Warm up: Mixed Tabata Skill work: Stinkbug walk around the box WOD: AMRAP in a given amount of time of 7 Kettlebell swings 5 Box... Read More