FRIDAY 1.27.2017 WOD

WARM UP: 2 Min – Row, Bike or Jump Rope 5 Reps on Each Side – Hip Opener Lunge Drill #1 1 RNFT 15 Dead Bugs 15 Glute Bridges 15 Bear Crawls Thoracic MOB 5 RDLs 5 Hang Power Cleans 5 Push Jerks 5 Power Clean and Jerks PART 1: This will be done in 2 Heats...

THURSDAY 1.26.2017 WOD

OPTION 1: Active Recovery After the Group Warm Up perform in order: A. Foam Roll / Lacrosse Ball for 10 Minutes B. Row Bike or Jog at a conversational pace for 10 Minutes C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of: 10 Pushups 10 Air Squats...

WEDNESDAY 1.25.2017 WOD

Enjoying the views from Storm King Mountain in Hudson Valley WARM UP: Row or Bike 2 Minutes 3 RNFT 1 Inchworm 1 Wall Walk and :05 Hold 10 Hollow Rocks 10 Beat Swings Y-T-W Plate Drills PART 1: FITNESS: 9 Min EMOM Min 1 – 0:40 of TTB Practice or 15 to 20 UB TTB...

TUESDAY 1.24.2017 WOD

Row or Bike 2 Minutes 5 Reps on Each Side – Hip Opener Lunge Drill #1 1 RNFT 10 Slow Bear Crawls 10 Single Leg Glute Bridges on R & L 10 Slow Deadbugs Lax Ball in Glutes Drill 1 RNFT 10 Pause Air Squats with Hands behind head (prisoner position) Front Rack...

MONDAY 1.23.2017 WOD

WARM UP: Row or Bike 2 Minutes 2 Rounds NFT 5 Pushup Plus + 5 Pushups :10 Handstand Hold or 1 Wall Walk and :10 Hold – (Advanced try 10 Alternating Shoulder Taps) 10 Red Band Pull Aparts – Chest Level 5 Ring Rows with 2 Sec Hold at top Thoracic/Shoulder...