Monthly Archives: July 2022

WOD PART 1: Push Press 5 Sets of 3 *Score = Lowest weight used for a working set PART 2: “Macho Minute” On the Minute x 15: 3 Power Cleans 3 Front Squats 3 Push Jerks Max Lateral Barbell Burpees Barbell: (135/95) *Score = Total Burpees MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER […]

WOD “Nail Polish” 5 Rounds x AMRAP 4: 30/20 Calorie Bike 30 x 10-Meter Shuttle Runs Max Toes to Bar Rest 4 Minutes Between Rounds *Score = Total Toes to Bar MOBILITY 1:00 Frog Stretch AFTER CLASS 20:00 *Every 2:00 Complete 10 Dumbbell Bench Press

WOD “NoPull” 5 Rounds For Time [20 Minute Time Cap]: 400/300 Meter Row 2 Rope Climbs (15′) 10 Power Snatches (95/65) *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s Pose AFTER CLASS Bike Conditioning: 3 Sets: 2 Minutes at Moderate Pace 90 Seconds Easy [2 Minutes Rest After 3 Sets] 3 […]

WOD PART 1: Front Squat 5 Sets of 3 *Score = Lowest weight used for a working set PART 2: “The Admiral” 3 Rounds For Time [20 Minute Time Cap]: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) *Score = Time it takes to complete the workout MOBILITY 1:00 Banded Hamstring Stretch […]

WOD “Angry Annie” For Time [30 Minute Time Cap]: 50-40-30-20-10: Double Unders AbMat Sit-ups Calorie Row (50/35-40/28-30/21-20/14-10/7) *100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (Each Side) AFTER CLASS 3-4 Sets of 8-12 Reps: A. GHD Ab Rotations B. Weighted Hip Extension […]

WOD PART 1: No Touch Deadlift 5 Sets of 3 *Score = Lowest weight used in a working set PART 2: “BRAKE PADS” 5 Rounds x AMRAP 3: 9 Hang Power Cleans (135/95) 45 Air Squats Max Calorie Bike Rest 1 Minute Between Rounds *Score = Total calories on the bike MOBILITY 1:00 Pigeon Pose […]

WOD PART 1: Strict Press 5 Sets of 3 *Score = Lowest weight used “Pressed for Time” On the 6:00 x 3 Rounds: 800 Meter Run 15 Dumbbell Front Squats (50’s/35’s) Max Dumbbell Shoulder to Overhead (50’s/35’s) *Score = Total Shoulder to Overhead MOBILITY 1:00 Straddle Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. […]

WOD “Rich Mahogany” AMRAP 3 x 10 Rounds: 1,000/800 Meter Bike Max Chipper Reps Chipper: 80 Push-ups 60 Box Jumps (24″/20″) 40 Shuttle Runs (10-Meters) *Score = Total Rounds + Reps MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS Run: 1 Mile Run

WOD PART 1: Back Squat 5 Sets of 3 *Score = Lowest weight used “10-dinitis” On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15 Sit-ups Max Calorie Row *Score = Total calories MOBILITY 1:00 Frog Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Strict Ring Dips B. Dumbbell Front Rack Step-ups C. Lying […]

WOD “Carpal Tunnel 3 Rounds x AMRAP 5: 100 Double Unders 30 Pull-ups 50 Dumbbell Snatches (50/35) Rest 5 Minutes Between Rounds *Score = Total Rounds + Reps MOBILITY 1:00 Banded Hamstring Stretch (each side) AFTER CLASS Power Snatch Conditioning: Build to a Heavy Single then… Until You Can’t Complete Work On The Minute: Minute […]