WOD PART 1: Run 1 Mile Run 1 Mile *Score = Time it takes to run 1 Mile/1600 Meters PART 2: FRONT SQUAT 5 Sets of 2 Front Squats *Score = Lowest weight used for a working set MOBILITY 1:00 Couch Stretch (each leg) AFTER CLASS [Carry Conditioning] In Time It Took To Complete 1 […]
WOD “Time After Time” AMRAP 20: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats *Evert 2:00, Bike 500/400 Meters *Score = Total Rounds + Reps of “Cindy” MOBILITY 1:00 Butterfly Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Dumbbell Bench Press B. Reverse Plank (3-4 x 60-90 Seconds) C. Standing Lateral Raise
WOD “Hold ’em” AMRAP 25: 50 AbMat Sit-ups 40 Box Jumps (24″/20″) 30 Front Rack Reverse Lunges (75/55) 20 Push Press (75/55) 100 Meter Farmers Carry (50’s/35’s) *Score = Rounds + Reps MOBILITY 1:00 Laying Front Rack Stretch AFTER CLASS Accumulate 3:00 in L-Sit *Every Break complete 20 Banded Good Mornings
WOD “Linda’s Lungs” For Time: 800 Meter Run 55 Dumbbell Deadlifts 800 Meter Run 55 Dumbbell Bench Press 800 Meter Run 55 Dumbbell Power Cleans 800 Meter Run Dumbbells: (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Frog Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Barbell Hip Thrust B. […]
WOD PART 1: Strict Press 5 Sets of 2 *Score = Lowest weight used in a working set PART 2: “Tenfold” AMRAP 10: 30 Double Unders 1 Thruster 30 Double Unders 2 Thrusters … Add 1 Thruster Each Round Barbell: (95/65) *Score = Rounds + Reps MOBILITY 1:00 Child’s Pose AFTER CLASS [Gymnastic Practice] 10-9-8-7-6-5-4-3-2-1: […]
WOD “Fortime Fortitude” 15 Rounds For Time [30 Minute Cap]: 15/12 Calorie Row 12 Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS [Bike Conditioning] 6 Sets For Calories: 35 Seconds Sprint at Max Effort 3 Minutes Rest Between Sets
WOD PART 1: Overhead Squat 5 Sets of 3 *Score = Lowest weight used for a working set Part 2: “Nancy” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) *Score = Time it takes to complete the workout MOBILITY 1:00 Active Twisted Cross AFTER CLASS 3-4 Sets of 8-12 Reps: A. Barbell […]
WOD “Ship Show” For Time: 100/80 Calorie Row 80 Single Dumbbell Hang Clean and Jerks (50’s/35’s) 60 Single Dumbbell Box Step Ups (24″/20″) 40 x 10-Meter Shuttle Runs 200 Meter Double Dumbbell Farmers Carry *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s Pose AFTER CLASS 15:00 Row Every 3:00 complete 1 […]
WOD “Angie’s Got Wheels” AMRAP 30: “Angie” 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats *Every 2:00 Bike 500/400 Meters *Score = Total Rounds + Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 3-4 Sets of 8-12 Reps: A. Banded Side Plank (60-90 Seconds) B. Single Leg GHD Hip Extensions C. Wrist […]
WOD “Reset Button” 5 Rounds For Time [40 Minute Time Cap]: 400 Meter Run 30 Double Unders [Rest 1:00] 500/400 Meter Row 30 Double Unders [Rest 1:00] *Score = Time it takes to complete the workout MOBILITY 1:00 Calf Stretch on Post (Each Side) AFTER CLASS 3-4 Sets of 8-12 Reps: A. Ring Plank Hold […]
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