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Day 5WOD 210716 Warm-up – Coach’s Choice A. EMOM 15:001) 10 half kneeling db curl & press (right knee down, right arm working)2) 10 half kneeling db curl & press (left knee down, left arm working)3) 8-10 db single arm row each arm4) AMRAP 45sec – step ups w/curl & press db5) 45sec wall sitRest […]

Day 4WOD 210715Aerobic Repeats + ROMWOD

Day 4WOD 210715Aerobic Repeats + ROMWOD A. Choose a pair of modalities, and execute 1 set every 4min, x 6… work @ 90% aerobic effortOption 1 – 200m run + 400m rowOption 2 – 250m ski + 400m row (can only have 4 athletes here)Option 3 – 200m row + 1000m bike erg (can only

Please use the comments in this blog page to add your words and wishes for Coach Colin! Colin, we love you man!  Here are some words from some of our coaches… Thanks for always being a positive, motivating force.  Your humor and knowledge(and taste in music) will be missed. _ Shaun Higgins   I have

Day 3WOD 210714

Day 3WOD 210714 Warm-up – Coach’s Choice A. 1 set of complex every 3min, x 5… build barbell accordingly1 squat clean + 2 front squats + 3 shoulder to overhead + 30sec SB each sideRest additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort30 double unders/50 singles20 shoulder to overhead… nte 75/5510

Day 2WOD 210713

Day 2WOD 210713 Warm-up – Coach’s Choice Tuesday GrinderA. Complete workload @ 80-90% effort21. 18. 15. 12. 9. 6. 3.Kb swings (24kg/16kg)HrpuT2bMed ball step-ups (24”/20”)200m run @ dotsB. post WOD recovery

Day 1WOD 210712

Day 1WOD 210712 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Back Squats… work on a 3min clock (10 @ 0:00, 8 @ 3:00, and so on)10 renegade rows @ dots… total reps, alternate armsRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 95/6521cal/18cal row or skiMax