WODS – Feb 5 – 11

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ Sidelying Windmills, 3/3 Cat/Cow, 6-10 Inchworm to Stand, 1 CARS Shoulder Rotations 3/3 CARS Hip Rotations 3/3 Neck / Ribcage / Hip Circles, 10/10/10 Shoulder Diamond / Centration + Stomp, 5/3 Squat 5 Squat / Twist 2/2 Squat / Kneeling 5 Cossack Squat/Bridge … Read More

WODS – Jan 29 – Feb 4

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs … Read More

WODS – Jan 22 – 29

Anton Emery201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs … Read More

WODS – Jan 15 – 21

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs Single Arm … Read More

WODS – Jan 8 – 14

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs Single Arm Hang/Shrug 3x 3 … Read More