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NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 13th

Warm-Up 20 Jumping Jacks 20 Toe Touches 20 High Knees (Pull one knee to the chest and then the other) 20 Russian Kicks 20 Arms Circles (Forward / Back) 10 Forward or Reverse Lunges 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Thread the Needle 5 Russian Baby Makers Stretch: 30 Sec...
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NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 12th

Warm-Up 20 DU, Singles, or Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Trunk Rotations 10 Forward or Reverse Lunges 10 Iron Cross 10 Scorpions 10 Cat / Cow 5 Squats 5 Light Object Deadlift 5 Light Hang Clean 5 Light Thrusters (Hold DB vertical with both hand or...
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NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 11th

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Trunk Rotations 20 Arm Circles (10 Forward / 10 Back) 20 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Iron Cross 10 Scorpions 5 Russian Baby Makers 5 Inchworms + Push-up 5 DB Thrusters Strength Work 9 MIN EMOM / 3 RDS: 1 MIN: 4 Alt. DB...
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PARTNER HOME WOD, May 9th

Warm-Up 20 DU, Singles, or Jacks 20 Toe Touches 20 Arm Circles 20 Standing High Knees 10 Down + Backs 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left) 10 Lateral Lunges 5 Squats 5 HR Push-ups 5 Light DB Strict Press WOD PREP Warm-up WOD Movements...
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HOME WOD, May 8th

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Standing High Knees 10 Bear Hugs 10 Hip Circles (5 Right / 5 Left) 10 Banded Pull Aparts 10 Lateral Lunges 10 Russian Baby Makers 5 Inchworms 5 Squat Jumps Stretch: 10 Iron Cross 10...
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COACH CHARITY’S BIRTHDAY HOME WOD, May 7th

Warm-Up Athletes should spend 6 – 10 minutes warming up, then: 20 Double-Unders, Singles or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Deadbug (10 each leg) https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet* 10...
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HOME PARTNER HERO WOD, May 6th

Warm-Up Athletes should spend 6 – 10 minutes warming up, then: 20 Jumping Jacks 20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up) 20 High Knees (Pull one knee up to the chest, and then alternate legs) 20 Arm Circles (10...
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HOME WOD, May 5th

Warm-Up 10 Down + Backs (10ft) 10 Forward or Reverse Lunges 10 Arm Circles (5 Forward / 5 Reverse) 10 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Hip Circles (5 Right / 5 Left) 10 Squats 10 Alt. Overhead Arm Raises (Back Against Wall) Stretch: 10 Iron...
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HOME WOD, May 4th

Warm-Up Athletes should spend 6 to 10 minutes warming up, then: Warm-up: 20 DU, Singles, or Jumping Jacks 20 Toe Touches 20 High Knees (Pull one knee to the chest and then the other) 20 Russian Kicks 20 Arms Circles (Forward / Back) 10 Lateral Lunges 10 Bear Hugs 10 Squats 10...
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HOME PARTNER WOD, May 2nd

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Standing High Knees 10 Bear Hugs 10 Hip Circles (5 Right / 5 Left) 10 Iron Cross 10 Scorpions 10 Lateral Lunges 5 Squat Therapy (5 seconds down, 3 second hold in the bottom 5 Up Dog...
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