Monthly Archives: April 2022

WOD PART 1: PUSH PRESS Build to Heavy Set of 3 Push Press *Score = Heaviest Load PART 2: “SPIRAL STAIRCASE” AMRAP 12: 2 Push Press (75/55) 8 Front Rack Box Step-ups (20″) 4 Push Press (75/55) 8 Front Rack Box Step-ups (20″) 6 Push Press (75/55) 8 Front Rack Box Step-ups (20″) … Add […]

WOD PART 1: SNATCH COMPLEX On the Minute x 8 Sets: 1 Snatch + 1 Overhead Squat *Score = Heaviest Load PART 2: “JERRY” For Time [30 Minute Time Cap]: 1 Mile Run 2,000 Meter Row 1 Mile Run *Score = Time it takes to complete the workout MOBILITY 1:00 Calf Stretch Against Wall (each […]

WOD BENCHMARK WOROUT BARBARA 5 Rounds For Time [35 Minute Time Cap]: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 Minutes Between Rounds *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch AFTER CLASS Overhead Squats: Build to Heavy Set of 3 1×3 @ 90% of […]

WOD “DONNY” 21-15-9-9-15-21: Deadlifts (225/155) Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) 1:00 Pike Stretch AFTER CLASS [With A Partner] AMRAP 8: Meter Row P1: Max Meter Row P2: Deadlift Hold (WOD Weight) -Switch Every Break On Deadlift Hold -Can Only Row When Partner Is Holding […]

WOD “ANTSY” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) 5-4-3-2-1 Rope Climbs *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Straddle Stretch 1:00 Pike Stretch 1:00 Child’s Pose AFTER CLASS Snatch: Build to Heavy Triple

WOD “TAILBONE” For Time: [35 Minute Time Cap] 200 Meter Row 20 AbMat Sit-ups 200 Meter Row 19 AbMat Sit-ups 200 Meter Row 18 AbMat Sit-ups … 200 Meter Row 1 AbMat Sit-up *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) 1:00 Foam Roll Hamstrings 1:00 Foam Roll […]

WOD PART 1: FRONT SQUAT Build to Heavy Set of 3 Front Squats *Score = Heaviest Load PART 2: “BRIEF RELIEF” 5 x AMRAP 3: 3 Burpee Pull-ups 6 Box Jump Overs (24″/20″) 9 Wall Balls (20/14) Rest 1 Minute Between Rounds *Score = Sum Total Rounds + Reps (enter all 5 rounds) MOBILITY 1:00 […]

WOD “ALL HANDS ON DECK” AMRAP 20: 30 Double Unders 300-ft. Dumbbell Farmers Carry 30 Double Unders 20 Handstand Push-ups 30 Double Unders 100-ft. Dumbbell Front Rack Lunge Dumbbells: (50’s/35’s) *Score = Total Rounds + Reps MOBILITY 1:00 Banded Lat Stretches AFTER CLASS Every 2 Minutes x 7 Sets: 18/14 Calorie Row Max Hollow Body […]

WOD PART 1: POWER CLEAN Build to a heavy set of 3 Power Cleans *Score = Heaviest Load PART 2: “BURNIN’ RUBBER” For Time: 15 Hang Power Cleans (185/135) 1,500/1,200 Meter Bike 12 Hang Power Cleans (185/135) 1,200/900 Meter Bike 9 Hang Power Cleans (185/135) 900/600 Meter Bike *Score = Time it takes to complete […]