• shihan44

Friday June 19

Friday June 19

In gym wod

7-9 am

A different kind of wod...

You’ll have a choice of a couplet, then scale accordingly with your trainer for a short AMRAP.



Jumping jack/push press

Kb swing/hollow rock


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Thursday July 9

At home wod Mobility- PNF hamstrings Kb reset Warm up-3x 12 jumping jacks 10 lunges 8 kB swings Wod- 5 rounds 30 stair steps 15 stair pushups 10 goblet squats

Wednesday July 8

At gym wod 7-9 am 10-9-8-7-6-5-4-3-2-1 Deadlifts 95/135 lbs Sit-ups 100 m sprint after each set (ie: 10 dead’s, 10 sit-ups, run 100 m)

Tuesday July 7

Tuesday July 7 At home wod Mobility- Calf bone saw Couch Warm up- 2x, 10 reps each of: Squat Kb swing Push-up Dip Wod- Tabata round each of: tuck jumps and then sit-ups. If you can’t do a tuck jump, t


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