Monthly Archives: August 2022

WOD PART 1: Strict Press Build to a Heavy Set of 8 *Score = Heaviest Load PART 2: “Shoulda, Woulda, Coulda” 4 Rounds For Reps: 1 Minute Rope Climbs (15′) 1 Minute Dumbbell Shoulder to Overhead (50’s/35’s) 1 Minute Lateral Dumbbell Burpees 1 Minute Rest *Score = Total Reps MOBILITY 1:00 Forearm Stretch on the […]

WOD “Fun & Games” [0:00 – 2:00] 1,000/800 Meter Bike Erg Max Snatches Rest 1 Minute [3:00 – 6:00] 1,500/1,200 Meter Bike Erg Max Snatches Rest 2 Minutes [8:00 – 12:00] 2,000/1,500 Meter Bike Erg Max Snatches Rest 2 Minutes [14:00 – 17:00] 1,500 Meter Bike Erg Max Snatches Rest 1 Minute [18:00 – 20:00] […]

WOD PART 1: Back Squat Build to a Heavy Set of 15 *Score = Heaviest Load PART 2: “Cindy” AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Air Squats *Score = Total Rounds + Reps MOBILITY 1:00 Pec Stretch on wall AFTER CLASS On the Minute x 30-40 [6-8 Rounds]: Minute 1-2: Row Calories Minute 3: […]

WOD PART 1: Deadlift Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Peek-a-Boo” AMRAP 13: Buy-In: 1,000 Meter Run With Time Remaining: 60 Double Unders 10 Dumbbell Hang Snatches (50/35) 60 Double Unders 20 Dumbbell Hang Snatches 60 Double Unders 30 Dumbbell Hang Snatches … Add 10 Dumbbell Hang Snatches […]

WOD “Mr. Joshua” 5 Rounds For Time [30 Minute Cap]: 400 Meter Run 30 AbMat Sit-ups 15 Deadlifts (205/145) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 5 Sets: 3 Power Cleans + 1 Push Jerk

WOD “All About The Benjamins” AMRAP 30: 100 AbMat Sit-ups 100 Push-ups 100 Reverse Lunges Every 3 Minutes [Starting at 0:00]: 100 Meter Farmers Carry (50’s/35’s) *Score = Total Rounds + Reps, not counting farmers carry MOBILITY 1:00 Frog Stretch AFTER CLASS 20:00 Bike Every 20 Calories, complete 10 Double Dumbbell Bench Press

WOD PART 1: Strict Press Build to a Heavy Set of 10 *Score = Heaviest Load PART 2: “GREAT BALLS OF FIRE” AMRAP 15: Calorie Bike On the Minute [Starting at 0:00]: 10 Wall Balls (20/14) *Score = Total Bike Calories. MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS [Strict weighted Pull-ups] 3-5 Sets: […]

WOD “Powerless” 5 Rounds x AMRAP 3: 21/15 Calorie Row 9 Box Jumps (30″/24″) Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) [43/29] Round 2: (135/95) [61/43] Round 3: (155/105) [70/48] Round 4: (185/135) [84/61] Round 5: (225/155) [102.5/70] *Score = Total Power Cleans MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 3-5 […]

WOD PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “TIPPY TOES” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run *Score = Time it takes to complete the workout COOLDOWN 1:00 Straddle Stretch AFTER CLASS 40-60 Minute @ Zone 2 on a […]

WOD PART 1: Strict Press Build to a Heavy Single *Score = Heaviest load PART 2: “Strictly Business” AMRAP 20: 400 Meter Run Max Unbroken Strict Press (60% 1RM) *Score = Total Strict Press MOBILITY 1:00 Pec Stretch on wall (each side) AFTER CLASS On the Minute x 20: Minute 1: Echo Bike Calories Minute […]