Monthly Archives: October 2021

WOD “HALF HOUR POWER SHOWER AMRAP 30: Max Meter Row Every 5 Minutes [Starting at 0:00] 5 Ring Muscle-ups 10 Hang Power Snatches (95/65) 15 Box Jump Overs (24″/20″) *Score = Total Meters MOBILITY 1:00 Child’s Pose AFTER CLASS 5 Sets for Quality: 10 Barbell Hip Thrusts 15 Glute Bridges 20 Banded Good Mornings Rest […]

WOD PART 1: “YES MA’AM” 3 Rounds For Time: 21/15 Calorie Row 15 Deadlifts (225/155) 12 Strict Handstand Push-ups 9 Box Jumps (30″/24″) *Score = Time it takes to complete the workout PART 2: BUILD TO A HEAVY 3 DEADLIFT MOBILITY 1:00 Straddle Stretch 1:00 Seated Piriformis Stretch (each side)

WOD “YOU SHOULD GO” [Teams of 2] For Time: 3-6-9-12-15-18: Toes to Bar Kettlebell Swings (53/35) Burpees *Score = Time it takes to complete the workout TABATA CORE CASHOUT 4 Rounds 20sec on: 10sec rest (2:00 total): Flutter Kicks 4 Rounds 20sec on: 10sec rest (2:00 total): Hollow Body Rocks 4 Rounds 20sec on: 10sec […]

WOD “MACHETE” For Time [25 Minute Cap]: 1 Round of “Macho Man” 50 Double Unders 2 Rounds of “Macho Man” 50 Double Unders 3 Rounds of “Macho Man” 50 Double Unders 4 Rounds of “Macho Man” 50 Double Unders 5 Rounds of “Macho Man” 50 Double Unders 1 Round of “Macho Man”: 3 Power Cleans […]

WOD “COUNTRY ROADS” AMRAP 10: 1,600 Meter Run Max Calorie Bike Rest 4 Minutes AMRAP 8: 1,200 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 6: 800 Meter Run Max Calorie Bike Rest 2 Minutes AMRAP 4: 400 Meter Run Max Calorie Bike Rest 1 Minutes AMRAP 2: 200 Meter Run Max Calorie Bike […]

WOD PART 1: EMOM8 Rope Climbs or Legless Rope Climbs *Athlete chooses number of Rope Climbs *Score = Sum Total Rope Climbs PART 2: “INDY 500” AMRAP 20: 5 Strict Pull-ups 10 Alternating Dumbbell Snatches (70/50) 15 Lateral Dumbbell Burpees *Score = Rounds + Reps MOBILITY 1:00 Child’s Pose 1:00 Pike Stretch

WOD “5K(AREN)” 5 Rounds: 1k Run 30 Wall Balls (20/14) *Score = Time it takes to complete the workout Time Cap: 40 Minutes MOBILITY 1:00 Couch Stretch (L/R) AFTER CLASS 10-8-6-4-2-4-6-8-10: Bench Press 3 Rounds: 15 Banded Tricep Extensions 0:30 Side Plank (each side) 15 Band Pull Aparts

WOD “I LOVE THIS BAR” Part 1: 1a) 2×3 Power Snatch *Score = Heaviest Load 1b) 2×3 Push Press *Score = Heaviest Load Part 2: AMRAP 7: Power Snatches (115/85) On the Minute: 7 Toes to Bar Rest 6 Minutes AMRAP 7: Bar-Facing Burpees On the Minute: 7 Push Press (115/85) *Score = Athletes will […]

WOD “ON REPEAT” On the 2:30 x 10 Rounds: 10 Hang Power Cleans (135/95) 30 Double Unders 500 Meter Bike *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits. MOBILITY 1:00 Child’s Pose AFTER CLASS Romanian Deadlifts 5 Sets for Quality: 8 Bent […]

WOD “NEGATIVE NANCY” Part 1: 5 sets of 3 Overhead Squats on the 1:00 *Score = Heaviest Load Part 2: For Time: 21 Overhead Squats (95/65) 800 Meter Run 18 Overhead Squats (95/65) 600 Meter Run 15 Overhead Squats (95/65) 400 Meter Run 12 Overhead Squats (95/65) 200 Meter Run 9 Overhead Squats (95/65) *Score […]