Monthly Archives: June 2022

WOD “Battle Scars” 6 Rounds: 1 Minute AbMat Sit-ups 1 Minute Farmers Carry (10 Meters) 1 Minute Box Jumps (24″/20″) 1 Minute Shuttle Runs (10 Meters) 1 Minute Step Back Lunges 1 Minute Rest Farmers Carry: (50’s/35’s) *Score = Total Reps MOBILITY 1:00 Butterfly Stretch AFTER CLASS Focus Work: Pick 1-2 High Skill Movements To […]

WOD PART 1: Push Press 5 Sets of 4 *Score = Lowest weight used PART 2: “Dirty Work” AMRAP 6: 60 Deadlifts (115/85) Max Calorie Bike Directly Into.. AMRAP 6: 45 Hang Power Cleans (115/85) Max Calorie Bike Directly Into.. AMRAP 6: 30 Shoulder to Overhead (115/85) Max Calorie Bike *Score = Sum total of […]

WOD “Severin” For Time: [45 Minute Time Cap] 50 Strict Pull-ups 100 Hand Release Push-ups 5,000 Meter Run *Score = Time it take to complete the workout MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS For Total Calories: Minute 1: 1 Calorie Row Minute 2: 2 Calorie Row Minute 3: 3 Calorie Row […]

WOD PART 1: Overhead Squat 5 Sets of 4 *Score = Lowest weight used PART 2: “Starting Over” AMRAP 15: 15 Overhead Squats (95/65) 30 Dumbbell Hang Snatches (50/35) 60 Double Unders *Score = Rounds + Reps MOBILITY 1:00 Calf Stretch on Post (each side) AFTER CLASS For Time: 75 Toes to Bar Every 2 […]

WOD “Who-ville” On the 2:00 x 15 Rounds: 5 Strict Pull-ups 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score = Total Calories on the Rower MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS [Rowing] 5 Sets: 5 Minutes On Rest 1 Minute

WOD “‘Til Death Race Do Us Part” 5 Rounds: 15/12 Calorie Bike 10 Burpees Rest 5 Minutes 5 Rounds: 10 Power Cleans (135/95) 10 Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Frog Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Dumbbell Chest Fly B. Reverse Hyperextension Hold (To Failure) […]

WOD PART 1: Bench Press 5 Sets of 4 *Score = Lowest weight used for a working set PART 2: “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar *Score = Rounds + Reps MOBILITY 1:00 Up Dog AFTER CLASS 3-4 Sets of 8-12 Reps: A. GHD Ab Rotations […]

WOD PART 1: No Touch Deadlift 5 Sets of 4 *Score = Lowest weight used for a working set PART 2: “Dead & Gone” For Time [16 Minute Cap]: 21-15-9: Deadlifts (225/155) 200 Meter Run Double Dumbbell Push Jerks (50’s/35’s) 200 Meter Run *Score = Time it takes to complete the workout MOBILITY 1:00 Active […]

WOD “Fast Break” 10 Rounds For Time: 15/12 Calorie Row 15 Wall Balls (20/14) Rest 1 Minute Between Rounds *Score = Time it takes to complete the workout MOBILITY 1:00 Butterfly Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. 45° Reverse Dumbbell Fly B. Side Plank (3-4 x 60-90s) C. Staggered Hip Thrust