Blog

Unrated – U60 View Public Whiteboard Warm-up 3 minutes any machine *increase intensity each minute. Slow/moderate/fast Then: 3 rds 3 inch worms 6 plank to... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Lunge Elbow to the Floor (Total) 10 Upward Dog to... Read More

Unrated – U60 View Public Whiteboard Warm-up 6:00 3 inchworms 6 air squats 3 inchworms 6 light good mornings Strength Deadlift (3×6 @ 70%) Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 1 mile run or 2k row Metcon Metcon (Time) 20-15-10 Calorie Row Toes to Bar -Rest 5:00- 20-15-10... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 20 cossack squats 20 good mornings 400m run Strength Back Squat (3×8 @ 70%) Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 8 minutes moving steadily through: 200m Row 25 plate hops 10 behind the neck strict press 25 plate... Read More

Unrated – U60 View Public Whiteboard Strength Front Squat (3×5 @ 75/80/85%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minutes 200m run 8 bar... Read More

Unrated – U30 View Public Whiteboard Metcon (Time) 3 sets 30 air squats to target 10 burpees 30 air squats to target 10 double dumbbell... Read More