October 19, 2019 Saturday

Partner Warm-Up

Only one rower per team. Only one partner works at a time. Switch at 25 calories. 10 hspu per partner. *scale for hspu is push-up (use a band or a box if needed)


October 18, 2019 Friday


October 17, 2019 Thursday

Better Than Coffee

Your ROMWOD is even better than coffee and that says a lot! Get to it with today’s routine for your shoulders, peck, upper back, spine, abs, ankles, calves, hamstrings, and lower back.


October 16, 2019 Wednesday


October 15, 2019 Tuesday


October 14, 2019 Monday


October 12, 2019 Saturday

Alternate exercises: team member 1 starts with the row. When he/she reaches 15 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Sit-ups. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.


October 11, 2019 Friday


October 10, 2019 Thursday

Ready For The Fight

Prepare you mind for battle with this routine for your IT band, hips, glutes, groin, lower back, and spine.