WOD “EVERY BREATH YOU TAKE” Every 3 Minutes x 10 Sets: 5 Strict Pull-ups 10 Hand Release Push-ups 15 Box Step-ups (24″/20″) Max Meter Bike Erg *Score = Total Bike Meters *Athletes should not reset monitors MOBILITY 1:00 Seated Quad Stretch (each side) 1:00 Banded Overhead Lat Stretch (each side) AFTER CLASS [0:00 – 4:00] […]
WOD “DUST IN THE WIND” 3 Rounds For Time: 500/400 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between Rounds *Score = Total Time it takes to complete the workout (including rest) MOBILITY 1:00 Pike Stretch 1:00 Straddle Stretch 1:00 Child’s Pose AFTER CLASS Squat Snatch: Build to Heavy a Double
WOD PART 1: BENCH PRESS Build to Heavy Single 1 Set of Max Reps @ 80% of Heavy Single *Score = Heaviest Load PART 2: “GAME OF INCHES” AMRAP 12: 9 Burpees to Target (6″) 35 Double Unders *Score = Rounds + Reps MOBILITY 1:00 Lying Chest Opener Stretch (each side) AFTER CLASS 10 Sets […]
WOD “MILESTONES” 10 Rounds For Time: 10 Wall Balls (20/14) 3 Deadlifts (315/225) 50 Meter Farmers Carry (50/35)’s Time Cap: 30 Minutes *Score = Time it takes to complete the workout MOBILITY 1:00 Kneeling Forearm Stretches 1:00 Pigeon Pose (each side) AFTER CLASS Front Squat: Build to Heavy Single
WOD “FIGHT CLUB” 3 Rounds For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24″/20″) 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest *Score = Sum Total Reps of 3 Rounds MOBILITY 1:00 Couch Stretch (each side) 1:00 Lay and Pray AFTER CLASS Power Clean: […]
WOD “THE MANAGER” For Time: 150 Wall Balls (20/14) On the Minute [Starting on the 0:00]: 30 Double Unders *Score = Time it takes to complete 150 Wall Balls MOBILITY 1:00 Banded Lat Stretch 1:00 Seated Quad Stretch AFTER CLASS Snatch Ladder: For Time: 10 Reps @ 55% 1RM 8 Reps @ 63% 1RM 6 […]
WOD “CALCULATED RISK” AMRAP 30: Max Calorie Bike Erg Every 3 Minutes [Starting at 0:00]: 5 Box Jumps (30″/24″) 10 Burpees to Target (6″) 15 AbMat Sit-ups *Score = Sum Total Bike Calories MOBILITY 1:00 Pigeon Pose 1:00 Updog AFTER CLASS [For Time] 10-8-6-4-2: Wall Walks Devil’s Presses
WOD PART 1: BACK SQUAT Build to Heavy Set of 3 Back Squats *Score = Heaviest Load PART 2: “TARZAN” For Time: 800 Meter Run 20 Thrusters (135/95) 10 Rope Climbs (15-ft.) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 30-20-10: GHD Sit-ups Calorie Ski Erg […]
WOD “REGIONALS 18.5” For Time [25 Minute Cap]: 50 Handstand Push-ups 50 Toes to Bar 50 Calorie Bike 50 Dumbbell Box Step-Overs (24″/20″) 50-ft. Right Arm Dumbbell Overhead Lunge 50-ft. Left Arm Dumbbell Overhead Lunge Dumbbells: (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Puppy Pose w/ Cross-Body Reach (each side) […]
WOD PART 1: POWER SNATCH Build to Heavy Set of 3 Power Snatches *Score = Heaviest Load PART 2: “LUNG ISLAND” 25-20-15-10-5: Calorie Row Power Snatches (75/55) *Score = Time it takes to complete the workout MOBILITY 1:00 Straddle Stretch 1:00 Child’s Pose AFTER CLASS [PULL UPS] 3 Sets For Total Reps: 30 Seconds On […]
Opening Time: 5AM - 8PM
509.845.9796 support@NSXFit.com
309 North Belfair Court Kennewick, WA 99336
Follow us on social media
© 2024 A Kilo Website. All Rights Reserved.