Monthly Archives: December 2021

WOD “QUARTER PAST” [TEAMS OF 2] AMRAP 25: 30 AbMat Sit-ups 300ft. Dumbbell Farmers Carry (50’s/35’s) Switch After Partner Completes: 600 Meter Run *Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry *Score = Rounds + Reps MOBILITY 1:00 Forearm Stretch 1:00 Seated Quad Stretch AFTER CLASS 4 Rounds for Quality 15 GHD […]

WOD “SAM’S JAM” [Time Cap: 30 Minutes] 5 Rounds: 30/21 Calorie Row 1 Round of “DT” Rest 2 Minutes Between Sets Round 1: (185/135) Round 2: (165/115) Round 3: (155/105) Round 4: (135/95) Round 5: (115/85) *Score = Time it takes to complete the workout 1 Round of “DT” = 12 Deadlifts, 9 Hang Power […]

NEW YEARS EVE WOD 8AM CLASS ONLY HAPPY NEW YEARS!

WOD PART 1: THRUSTER On the 2:00 for 5 sets. . . 10-8-6-4-2: Barbell Thrusters *Score = Heaviest Load PART 2: “BOOM BOOM POW” For Time: 30 Dumbbell Thrusters (50/35)’s 50/35 Calorie Echo Bike 150 Double Unders *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS […]

WOD PART 1: POWER SNATCH COMPLEX Build to A Heavy Power Snatch Complex 1 High Hang Power Snatch 1 Hang Power Snatch (above the knee) 1 Power Snatch (floor) *Score = Heaviest Load PART 2: “RED HANDED” AMRAP 9: 3 Hang Power Snatches (65/45) 3 Burpee Pull-ups 6 Hang Power Snatches (65/45) 6 Burpee Pull-ups […]

WOD “PUMP FAKE” 10-9-8-7-6-5-4-3-2-1: Strict Pull-ups Dumbbell Bench Press (50’s/35’s) After Each Set: 100 Meter Farmers Carry (50’s/35’s) *Score = Time it takes to complete the workout [Time Cap= 28 Minutes] MOBILITY 1:00 Forearm Stretches AFTER CLASS Deadlift: 1 Set of 3 @ 60%1RM 1 Set of 3 @ 68% 1RM 2 Sets of 8 […]

WOD “TRIPPY” For Time [38 Minute Time Cap]: 5k Row 300 Double Unders 100 Single Dumbbell Box Step Ups Box: (24″/20″) Dumbbell: (50/35) *Score = Time it takes to complete the workout MOBILITY 1:00 Calf Stretch 1:00 Couch Stretch AFTER CLASS 4 sets for Quality 12 Heavy Single Dumbbell Rear Foot Elevated Split Squats 8 […]

WOD “12 DAYS OF CHRISTMAS” 8 AM AND 9 AM CLASS ONLY

WOD PART 1: “DEATH RACE” [COMPTRAIN BENCHMARK] 5 Rounds For Time: 15/12 Calorie Echo Bike 10 Burpees *Score = Time it takes to complete the workout PART 2: BACK SQUAT Set 1: 3 Reps @ 60% 1RM Set 2: 3 Reps @ 68% 1RM Set 3: 8 Reps @ 73% 1RM Set 4: 8 Reps […]

WOD “MIND YOUR BUSINESS” AMRAP 20: 8 Alternating Dumbbell Snatches (50/35) 8 Toes to Bar 250 Meter Row *Score = Rounds + Reps MOBILITY 1:00 Seated Straddle Stretch 1:00 Pigeon Pose AFTER CLASS On the 3:00 x 5 Sets: 15-12-9-6-3 Unbroken Power Snatches 3 Sets For Quality: 30 Second Arch Hold 10 Ring Swings 30 […]