Monthly Archives: February 2022

WOD “WHATEVER YOU LIKE” For Time [35 Minute Cap]: 50 Shoulder to Overhead (155/105) 3,000 Meter Row 100 Burpee Box Jumps (24″/20″) Partition However You’d Like *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS Push Press: Build to Heavy Set of 10 1×10 @ 90% Heavy […]

WOD PART 1: DEADLIFT Build to Heavy Set of 10 Deadlifts *Score = Heaviest Load PART 2: “HEARTLESS” 3 Rounds For Time: 10 Deadlifts (225/155) 20 Chest to Bar Pull-ups 50 Double Unders *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Calf Stretch AFTER CLASS 7 Sets For Quality: […]

WOD OPTION 1: “GOAT DAY” EMOM 20: Minute 1: Movement 1 Minute 2: Movement 2 *Score = Checkbox *Move for Quality! OPTION 2: “DRYWALL” EMOM 20: Minute 1: 15 Kettlebell Swings + Max Wall Walks Minute 2: Calorie Bike Erg Kettlebell: (53/35) *Score: Wall Walks + Bike Calories CASH OUT 3 Rounds 0:40 Flutter Kicks […]

WOD PART 1: FRONT SQUAT Build to Heavy Set of 10: Front Squats *Score = Heaviest Load PART 2: “ELEVEN ELEVEN” For Time [12 Minute Time Cap]: 10 Front Squats + 1 Push Jerk 9 Front Squats + 2 Push Jerks 8 Front Squats + 3 Push Jerks 7 Front Squats + 4 Push Jerks […]

WOD PART 1: POWER CLEAN Build to A Heavy Set of 10: Power Clean *Score = Heaviest Load *Must be touch and go PART 2: “14.4” AMRAP 14: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 Ring Muscle-ups *Score = Rounds + Reps MOBILITY 1:00 Kneeling Forearm […]

WOD “MOVING TRACKS” 10 Rounds For Time: 500 Meter Bike Erg 30 Double Unders 10 Burpees to Target (6″) Time Cap: 30 Minutes *Score = Time it takes to complete the workout. MOBILITY 1:00 Overhead Tricep Stretch or Banded Tricep Stretch AFTER CLASS Bench Press: -Build to Heavy Set of 10 -1×10 @ 90% Heavy […]

WOD “STICKWITU” 5 Rounds: 1 Minute Max Calorie Row 1 Minute Max AbMat Sit Ups 1 Minute Max Kettlebell Swings [SWEAT] 35/25 [TRAIN/COMPETE] 53/35 1 Minute of Rest [Kilos = (24/16)(16/12)] *Score = Sum Total Reps *Athletes will enter Total Reps for all 5 Rounds MOBILITY 1:00 Pigeon Pose (each side) 1:00 Child’s Pose AFTER […]

WOD “OPEN TEST” AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24″/20″) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100) 10 Ring Muscle-ups *Score = Rounds + Reps MOBILITY 1:00 Child’s Pose AFTER CLASS 3 Giant Sets: […]

WOD “Y Tú?” Every 2:00 x 10 Rounds: 2 Rope Climbs Max Meter Bike Erg *Score = Sum Total Meters MOBILITY 1:00 Couch Stretch (each side) 1:00 Half Kneeling Adductor Stretch (each side) AFTER CLASS Deadlifts: 1 Set of 5 @ 50% 1RM 1 Set of 3 @ 60% 1RM 1 Set of 2 @ […]

WOD “TWO SEATER” For Time: 500m, 750m, 1,000m, 1,500m Row *After every Row, 25 Double Dumbbell Floor Press (50/35) *Score = Time it takes to complete the workout MOBILITY 1:00 Foam Roll Lats & Upper Back AFTER CLASS Strict Press: 1 Set of 5 @ 50% 1RM 1 Set of 3 @ 60% 1RM 1 […]