April 10, 2020

Video challenge KrakatoaIn August of 1883 there was a massive volcanic explosion that spewed smoke, ash, and debris for almost 20 hours straight. This volcanic explosion created what is known as the loudest sound in historic record. There were four explosions within this eruption that lasted almost an entire day. The third explosion was the … Continue reading April 10, 2020

April 9, 2020

Demos and video challenge Warm up5 minute full body flow Then 4 rounds5 Jefferson curls5 scales each leg5 cat/cows10 bird dogs20 dead bugs WodAmrap 1520 Push up position lateral hops20 dips off a chair/bench/box20 oh lunges with weight/plate/bag

April 8, 2020

Video challenge and warm up tips Warm up5 minutes of cardioJump/skip/jog/row/bike 150’ of eachFoot drillsWalking hamstringWalking hip flexorLunge and reach 60s each legFront to back leg swingsSide to side leg swings 300’JogHigh kneesButt kickersSide shuffleKaraoke Workout Pick your sprints These are all approximate distances. Do your best to measure and bring maximum effort to each … Continue reading April 8, 2020