Monthly Archives: September 2021

WOD “CANNOLI” Buy-In: 50/35 Calorie Assault Bike 3 Rounds: 15 Deadlifts (185/135) 30 Double Unders 15 Kipping Handstand Push-ups 30 Double Unders Cash-Out: 50/35 Calorie Assault Bike *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Pigeon Pose (L/R) AFTER CLASS 3 Sets for Quality: 15 Strict Press w/ Band […]

WOD “WALKING ON SUNSHINE” 5 Rounds AMRAP 4: 30/21 Calorie Row 21 Kettlebell Swings (53/35) Max Distance Handstand Walk Rest 4 Minutes Between * Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk) MOBILITY 1:00 Upper Back Foam Roll 1:00 Lat Foam Roll (L/R) AFTER CLASS 3 Sets foR Quality […]

PART 1:  BENCH PRESS 10-5-3-1-1-1-3-5-10 PART 2: WOD “SMOKY MOUNTAIN” AMRAP 10: 1 Rope Climb (15′) 10 Air Squats 1 Rope Climb (15′) 20 Air Squats 1 Rope Climbs 30 Air Squats … [Add 10 Air Squat Per Round] *Score = Total Reps Example: If an athlete makes it through 50 Air Squats, 1 Rope […]

WOD PART 1 : BUILD TO A HEAVY SET OF 3 PUSH PRESS PART 2: WOD “PICK YOUR POISON” AMRAP 10: 1 Push Press (95/65) 1 Burpee Box Jumps (24″/20″) 2 Push Press (95/65) 2 Burpee Box Jumps (24″/20″) 3 Push Press (95/65) 3 Burpee Box Jumps (24″/20″) … [Continue Adding 1 Rep To Each […]

WOD “HORSESHOES” 5 Rounds For Time: 12 Toes to Bar 150′ Farmers Carry (50’s/35’s) 21/15 Calorie Assault Bike *Score = Time it takes to complete the workout MOBILITY 1:00 Banded Lat Stretch L/R 1:00 Pike Stretch 1:00 Updog AFTER CLASS 3 Sets for Quality: 15 Med Ball Hamstring Curls 10 Single Leg Dumbbell RDL Each […]

WOD “DOUBLE STUFFED” 4 Rounds For Time: 400 Meter Row 80 Double Unders 12 Dumbbell Hang Squat Cleans (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s Pose 1:00 Seated Quad Stretch (L) 1:00 Seated Quad Stretch (R) 1:00 Pigeon Pose (L) 1:00 Pigeon Pose (R) AFTER CLASS 3 Sets: 10-15 […]

WOD “ARMS WIDE OPEN” For Time: 30 Hang Power Snatches (75/55) 30 Handstand Push-ups 30 Overhead Squats (75/55) 30 Bar-Facing Burpees 30 Hang Squat Snatches (75/55) MOBILITY Wrist Stretches: 1:00 Fingers Forward 1:00 Fingers Facing Out 1:00 Fingers Backward 1:00 Tops Down AFTER CLASS 3 Rounds Not for Time: 0:20 Hanging Flutter Kick 10 Strict […]

WOD “L FOR LOVE” 6 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Up Dog 1:00 Couch Stretch L 1:00 Couch Stretch R AFTER CLASS 4 Rounds Not For Time: 10 Candlesticks/Dragonflies (hold on to […]

WOD “SK8ER” AMRAP 8: 15 Deadlifts (135/95) 12 Box Jump Overs (24″/20″) 9 Push Jerks (135/95) Rest 4 Minutes AMRAP 8: 15 Deadlifts (115/85) 12 Box Jump Overs (24″/20″) 9 Push Jerks (115/85) MOBILITY 1:00 Pigeon Pose on Box (L) 1:00 Pigeon Pose on Box (R) 1:00 Child’s Pose on Box AFTER CLASS EMOM 9 […]

WOD 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run COOLDOWN  1:00 Couch Stretch (R/L) 1:00 Standing Calf Stretch (R/L) 1:00 Straddle Stretch AFTER CLASS 3 Sets for Quality: 15 Med Ball Hamstring Curls 10 Single Leg Dumbbell RDL Each Leg 0:30 Parallette L-Sit Rest as Needed