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julia
7 hours 18 minutes ago

WARM-UP

2:00 CARDIO CHOICE 

julia
1 day 7 hours ago

WARM-UP

2:00 CARDIO CHOICE

julia
2 days 7 hours ago

WARM-UP

2:00 CARDIO OF CHOICE

julia
3 days 6 hours ago

WARM-UP

2:00 CARDIO CHOICE

julia
5 days 7 hours ago

Warm-up

 

2 ROUNDS

250/200m Row

:30 Tuck Hold + 10 Alt. Deadbugs

5/5 PVC Pass Thrus

10 Banded (or bodyweight) Good Mornings

 

Into ..

 

2 ROUNDS

250/200m Row

10 Strict Sit-Ups*

julia
6 days 6 hours ago

WARM-UP

3 ROUNDS

1:00 Bike (EZ-MOD)

12 Pike Shoulder Taps

10 Single DB Strict Press*

10 Up-Down + Mountain Climber**

 

*R2 & R3 complete DBL DB Strict Press.

julia
1 week ago

WARM-UP 

AMRAP X 10 MINS

1:00 BIKE

10 BOX STEP-OVERS

10 PUSH-UPS TO PIKE 

INCREASE PACE EACH RND 

 

WOD

4 SETS FOR REPS

1:00 MAX DB FLOOR PRESS

julia
1 week 1 day ago

Warm-up

1:00 Row (:30 EZ→ :30 Mod)

Into…

3 SETS

12 Alt Groiners

10 Alt Lunges

8 Alt Glute Bridge-Ups (Double Leg Bridge-Up, Single Leg Lowering)

6 Single DB Sumo Romanian Deadlift

Into…

julia
1 week 2 days ago

WARM-UP

EMOM x 5 MINUTES (:50 WORK / :10 REST)

MIN 1 - 100m Run

MIN 2 - :20 Step-ups then Max Box Jumps

MIN 3 - :20 Tuck Hold then Max Tuck Ups

MIN 4 - SA Ring Row - Rings Rows

MIN 5 - 100m Run

julia
1 week 3 days ago

WARM-UP

AMRAP x 7 MINUTES
20 Single Unders*
7 Up-Downs
14 Groiners
7 Lunge + Lunge + Twist
14 Bootstrappers

*ATHLETE NOTE: At 3:00 switch to Double-Unders/ Attempts.

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