WOD “OPEN 19.3” For time 200’ Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step-up (50/35) (24/20) 50 Strict Handstand Push-ups 200’ Handstand Walk MOBILITY 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)
WOD “BAGUETTE” Teams of 2 5 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) ACCESSORY Lateral Band Walk 4 sets: 30 yards Single Leg DB Hip Thrust 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 […]
WOD “CANNOLI” 50/40 Calorie Row 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row ACCESSORY DB Good Mornings 4 sets: 10 reps Ring Curls 4 sets: 10 reps *Rest 1:00-1:30 b/t sets MOBILITY 1 min Calf Smash (each) 1 min Foam roll Hamstrings […]
WOD “CREAM CHEESE DANISH” For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) ACCESSORY Every minute (10:00) 1 Hang Power Clean (Build up in weight as form allows) MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back
WOD “Croissant” 20 min AMRAP 21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike) 15 Shoulder Press (75/55) 9 Strict Pull-ups ACCESSORY Inverted Skull Crusher 4 sets: 10 reps GHD Hip Raise 4 sets: 20 reps; unloaded or holding a plate or DB *Rest 1:00-1:30 b/t sets MOBILITY 1 min seal pose 1 min bicep […]
WOD Ro Bro 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + […]
WOD “EVERY BREATH YOU TAKE” Every 3 Minutes x 10 Sets: 5 Strict Pull-ups 10 Hand Release Push-ups 15 Box Step-ups (24″/20″) Max Meter Bike Erg *Score = Total Bike Meters *Athletes should not reset monitors MOBILITY 1:00 Seated Quad Stretch (each side) 1:00 Banded Overhead Lat Stretch (each side) AFTER CLASS [0:00 – 4:00] […]
WOD “DUST IN THE WIND” 3 Rounds For Time: 500/400 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between Rounds *Score = Total Time it takes to complete the workout (including rest) MOBILITY 1:00 Pike Stretch 1:00 Straddle Stretch 1:00 Child’s Pose AFTER CLASS Squat Snatch: Build to Heavy a Double
WOD “MILESTONES” 10 Rounds For Time: 10 Wall Balls (20/14) 3 Deadlifts (315/225) 50 Meter Farmers Carry (50/35)’s Time Cap: 30 Minutes *Score = Time it takes to complete the workout MOBILITY 1:00 Kneeling Forearm Stretches 1:00 Pigeon Pose (each side) AFTER CLASS Front Squat: Build to Heavy Single
WOD “WALK THIS WAY” On the 3:00 x 10 Rounds: 100 Meter Farmer’s Carry (50’s/35’s) Max Bike Calories *Score = Sum Total Bike Calories MOBILITY 1:00 Seated Forearm Stretch 1:00 Pigeon Pose (each side) AFTER CLASS 4 Rounds: 12 Single Dumbbell Floor Press or Bench Press (each side) 15 Banded Face Pulls 10 Tempo Empty […]
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