WOD

Warm-up X 3 sets  PVC Pass Throughs – 10 reps Wall Walks -3 reps Reverse Plank – 30 sec + Fitness:  EMOM x 15 a. 1 arm DB Press x 6/arm in iso lunge b. Hollow rocks x 20-30 sec c. 2 [...]

Warm-up X 3 Sets  Alternating Groaners – 20 reps Eccentric Ankle Dorsiflexions – 5/ foot Goblet Squat Hold – 30 sec + Fitness + Performance:  1. Front Squat – 3 reps @ [...]

Yankee 10 Year Anniversary WOD!!! Warm-up X 3 sets 200m Run / Row 10 Inchworms (no push-up) 10 Alternating Lunges (w/ 3 sec neg) + EMOM X 10 mins  a. Strict Burpees – 5-10 reps b. V-ups [...]

Fitness:  Warm-up X 3 sets  Dead Hang – 20 sec Inchworm+ Yoga Push-up – 5 reps Adductor Rocks – 10/ side + Every 3:00 x 5 Sets  Chest Supported DB Row x 10 Alternating DB Bench [...]

Warmup 3 Rounds 5 yoga push ups 10 cuban rotations 5/side KB windmills + Fitness + Performance:  5 sets 6/arm 1/2 kneeling 1 arm DB press 6/arm 1 arm DB High Pull 30 sec hollow flutter kicks rest [...]

Warm up EMOM x 6 a. 10 sec deadhang + 10 kip swings (fitness does 20 plank shoulder taps) b. 10 groiners + goblet squat hold remainder of time + Fitness:  EMOM x 12 a. Sit up x 15 b. Sumo [...]

Warm-up  3 Rounds 10 reverse sampson lunges 30 sec marching glute bridge 30 sec crab hold + Fitness: 4 Sets 10 Goblet Reverse Lunges rest 30 sec Reverse Plank 30 sec rest 1:00 OR  Performance: [...]

Warm-up  3 Sets  10 pallof press/side 20 plank shoulder tap 10 SA Suitcase DL + Strength Balance Testing; 1 -arm Farmers Carry – 2 x 50m warmup sets then… 100m max load 1 arm farmer [...]

Warm-up  3 Rounds 10 reverse sampson lunges 10 scap pull ups 5 1 arm DB high pulls (light) + Fitness + Performance  4 Sets 1 arm Db High pull x 10/arm 2 KB FR split squat x 10/side rest :90 + [...]

Warm-up  3 Rounds 10 jump squats 30 Sec Down Dog Hold + 100m SA DB OH Carry/arm 1 SA DB Thruster every 15 steps + Fitness:  EMOM x 12 a. DB Thruster x 10 b. DB Plank Pull Through x 30 sec c. Rest [...]