Warm-up prior to workout Phase 3: MB/KB/DB Warm-Up (3 Sets Each): 10 MB/KB/DB Squat w. Circles (10 Each Side): *Hold Weight Below Groin > Squat > Rise from Squat & Bring Arms Overhead in a Circle > Change Direction after 5. 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 Each Side) 10 MB/KB/DB High To […]
Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. Complete all 8 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the […]
Warm-up prior to workout 3/28/23: Tuesday Core~Cardio Core Breathing – Your Choice. (2 min) (Review Overall Model of WOD Today) (Review Overall Model of WOD Today) *Heart Rate Monitor Zone: 1- Tell everyone to do their best to slow down their breathing to see how slow they can get their heart rate (have them watch […]
Warm-up prior to workout Advanced Warm-Up: Phase 3: Core~Mobility Patterns Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes-AMRAP *Set Gym Boss or Interval App to: 3 Mins* Back Lunges w. Straight Arm Raises (5 Each Side): *Big Step *Inhale on the way down and exhale, with Kegel contraction (squeeze […]
Warm-up prior to workout WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets […]
Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* […]
Warm-up prior to workout WOD: Combo Tabata – There are two Exercises per Station – Alternate for 20s with 10s Rest for 8 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after Completing all 16 Sets* If attending […]
Warm-up prior to workout WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds & 10s Transition Time after each Round *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 10s Transition Time after Completing all 9 Sets* If attending the LIVE […]
Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time […]
Warm-up prior to workout WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, […]
