• shihan44

Thursday March 19

Warm up:


4 excellent, fully engaged squats to your kitchen chair. No leaning forward to stand up. 6 hollow rocks or holds

6 supermans

14 jumping jacks


10 minute AMRAP

8 power cleans (remember that thing you deadlifted yesterday? Go get it)

12 step ups (first stair or something about 8” high)

10 pushups

scale: elevate pushups

and yes...this one doesn’t have a second full squat!

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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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