Monthly Archives: October 2022

WOD “5k(AREN)” 5 Rounds: 1k Run 30 Wall Balls (20/14) *Score = Time it takes to complete the workout Time Cap: 40 Minutes MOBILITY 1:00 Couch Stretch (L/R) AFTER CLASS 10-8-6-4-2-4-6-8-10: Bench Press 3 Rounds: 15 Banded Tricep Extensions 0:30 Side Plank (each side) 15 Band Pull Aparts AT HOME: 5 Rounds: 1k Run 30 […]

WOD PART 1: Strict Press Build to Heavy 8 *Score = Heaviest Load PART 2: “Floored” AMRAP 4: 27/21 Calorie Bike Erg 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Bike Erg 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Bike Erg 15 Burpees […]

WOD “DR. EVIL” 10 Rounds x AMRAP 2: 20/15 Calorie Bike Erg Max Burpee Box Jumps (24″/20″) Rest 1 Minute Between Rounds *Score = Total Burpee Box Jumps MOBILITY 1:00 Up-Dog AFTER CLASS [STRICT RING DIPS] 1 Max Unbroken Set 7 Sets of 40-50% Unbroken Set Full Recovery Between Sets AT HOME: 10 Rounds x […]

WOD PART 1: Back Squat Build to a Heavy Set of 15 *Score = Heaviest Load PART 2: “Burnin’ Up” For Time [20 Minute Cap]: 100′ Farmers Carry 1 Front Squat 1 Push Press 100′ Farmers Carry 2 Front Squats 2 Push Press … 100′ Farmers Carry 10 Front Squats 10 Push Press Dumbbells: (50’s/35’s) […]

WOD “Freaky 5k” Every 6:00 x 5 Rounds: 1,000/800 Meter Row Max Bodyweight Reps: Round 1: Pull-ups Round 2: Push-ups Round 3: Sit-ups Round 4: Air Squats Round 5: Shuttle Runs *Score = Total Reps MOBILITY 1:00 Child’s Pose AFTER CLASS [STRICT PULL-UPS] 1 Max Unbroken Set then… 7 Sets of 40-50% Unbroken Set Full […]

WOD PART 1: Deadlift Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Ingrid” 10 Rounds For Time [10 Minute Cap]: 3 Snatches (135/95) [61/43] 3 Burpees Over the Bar *Score = Time it takes to complete the workout MOBILITY 1:00 Frog Stretch AFTER CLASS [Power Snatch] 5 Sets of 3 […]

WOD “Oooh Yeah!” On the 2:00 x 10 Sets: 500/400 Meter Bike Erg AMRAP “Macho Man” (115/85) [52/38] “Macho Man”: 3 Power Cleans 3 Front Squats 3 Push Jerks *Score = Total Rounds of “Macho Man” MOBILITY 1:00 Barbell forearm smash (each side) AFTER CLASS Ring Plank Hold Seconds After Each Set : 30 Second […]

WOD “COUNTRY ROADS” AMRAP 10: 1,600 Meter Run Max Calorie Bike Rest 4 Minutes AMRAP 8: 1,200 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 6: 800 Meter Run Max Calorie Bike Rest 2 Minutes AMRAP 4: 400 Meter Run Max Calorie Bike Rest 1 Minutes AMRAP 2: 200 Meter Run Max Calorie Bike […]

WOD “Sea Shanty” 5 Rounds For Time [35 Minute Cap]: 500/400 Meter Row 15 Box Jumps (30″/24″) 3 Rope Climbs (15′) Rest 2 Minutes Between Rounds *Score = Total time, including rest MOBILITY 1:00 Pec Stretch on wall (each side) AFTER CLASS 100 Banded Curls *Every Break, perform 10 close grip push-ups

WOD For Time [35 Minute Cap]: 1 Mile Run 100 Meter Farmers Carry 2,000/1,600 Meter Row 200 Meter Farmers Carry 1 Mile Run 100 Meter Farmers Carry Dumbbells: (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch AFTER CLASS 5 Sets: 3 Squat Cleans 1 Jerk