Notice: Remember to always start with a 5 minute warm-up and 5 minute total body stretch before starting any of our WOD’s!
1– Lawnmowers: These are done with one leg forward, allowing the torso to twist through an extended range of motion. Go for 12-15 reps on each arm, for 2 sets, resting 10 sec in between each set. Move right into: Read More
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Single Strap rows: Perform this exercise by grabbing a single strap and pulling your torso up toward your hands. Put feet wide apart and perform for 30 sec. Immediately put the feet together and continue for another 30 sec. Go immediately into 30 sec of mountain climbers. Rest for 15 sec, and perform another set finishing with 1 minute of jumping jacks.
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Kettlebell Sumo Squats: Begin with 10-12 reps, drop the weight by approx. half and continue with another 12-15 reps. Take a few deep breaths and using no weight, proceed with 45 sec of body weight squats. Keep the range of motion limited to the bottom and mid range on this last part. Rest for 20 sec and repeat the drop set 1 more time.
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Walking Lunges. 2 sets 60 sec on/20 sec rest. Remember to keep the torso upright!!!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Barbell Squats: 40 sec (with weight), right into 25 sec with no weight and holding for 15 sec in the bottom position at the end. 20 sec of mountain climbers. Rest for 10 sec and repeat. Read More
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1– Stability Ball Push ups: Begin the chest workout performing as many push ups (hands 6 inches apart) as possible in 25 sec. with feet or knees on stability ball. Rest at the top position for a 5 count, place the hands wide apart and continue for another 30 sec. Move right into 1 min of jumping jacks. Read More
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s! Read More
Notice: Remember to always start with a 5 minute warm up and 5 minute total body stretch before starting any of our WOD’s! Read More
1- Wide Kettlebell Squats: 3 sets of 30 sec on/20 sec rest. After the 3rd set active rest for 45 sec, then perform:
2- Offset Lateral Raise Lunge (one arm in front and the other arm to the side): Go back and forth on each leg for 45 sec, total (drop the dumbbells if necessary as you fatigue), then active rest for 30 sec. Do 2 sets, active rest for 1 min, then perform: Read More
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
We’re going to work in some tri-sets this week. When done properly, this type of training is great for muscular endurance training and overall conditioning.
1a- Push ups: Begin the chest workout performing as many push ups as possible in 45 sec. Move right into: Read More
