Monthly Archives: May 2015

A) Warm-up B) Technique (5 min): Shuttle Sprints, Ring Plank Holds, Assault Bike/Airedyne, ABMat Sit-Up and Double-Unders C) WOD (17 min): “FAT-BURNING BY THE MINUTE” Complete three rounds for max reps [...]

A) Warm-Up B) Technique (7 min): Deadlift, Hip Thrusts, Kettlebell Swings and Slideboard Shuttles C) WOD (15 min): “BOOTY BLASTER” Complete four rounds for time of: Rx 20 Hip Thrust [...]

A) Warm-Up B) Technique (7 min): Box Jump, Air Squats, Backwards Sled Drag, Assault Bike/Airedyne and Run C) WOD (20 min): “LOVELY LEGS” Complete as many rounds and reps as [...]

A) Dynamic Functional Warm-Up (4 min): Squat-to-Stands, Straight-Leg Kicks, Deep Wide-Out Drops and Erector Hamstring Rolls B) Technique (6 min): Deadlift, Double-Under and Sled Drive C) WOD (15 min): “CALORIE [...]

A) Dynamic Functional Warm-Up: Inchworms, Alternating Warrior Lunges, Iron Crosses, Alternating Side Squats B) Technique (7 min): Bent-Over Barbell Row, ABMat Sit-Ups, Sled Push/Pull, and Run C) WOD (20 min): [...]

A) Warm-up (3 min): Perform one round every 30 seconds for 3 minutes of: Foam Roll- Lat Foam Roll- Lat Stretch- Band Lat D) Technique (7 min): Weighted Pull-Up, GHD [...]

A) Cool-Down (3 min): Perform one round every 30 seconds for 3 minutes of: Stretch- Band Lat Foam Roll- Lat Foam Roll- Lat B) Technique (7 min): Kettlebell Clean, Air [...]

WOD DEMO A) Technique (5 min): Floor Press and Pull-Up B) WOD (20 min): Benchmark WOD "Lynne" Complete five rounds for max reps of: Rx Floor Press (Body Weight) Pull-Ups L1:(2/3 Body [...]

A) Warm-up (3 min): Perform one round every 30 seconds for 3 minutes of: Foam Roll- Shoulder Foam Roll- Shoulder Stretch- Band Shoulder D) Technique (7 min): Wall Ball Shot, [...]

A) Warm-up (3 min): Perform one round every 30 seconds for 3 minutes of: Foam Roll- Chest Foam Roll- Chest Stretch- Band Chest B) Technique (7 min): Floor Press , [...]