Random

2007, 2020

Tuesday, July 21st

By |July 20th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Tempo Goblet Squat (4 Sec)

1 Min 30 sec Childs Pose/30 Sec Sphinx

1 Min 30 sec Russian Kettle/30 sec Broad Jump

B) Every 1:30 x 9 Sets

Clean Pull(Drop)+Clean Hi Pull(Drop)+Full Clean

“Fitness”

3 Rounds

8 DB Romanian Deadlift Hi Pull

8 DB Front Squat

8 Jumping Squats

Rest 1 min

4 Min Tabata

20 Sec medball Clean

10 Sec Rest

C) “Shoots and Ladder’s”

6 Min Ladder

1,2,3,4,5,6,ect Hang Power Clean 115/75

2,4,6,8,10,12,ect Box Jump Up and Over 24/20

3 Min Rest

6 Min Ladder

1,2,3,4,5,6,7,ect Power Snatch 95/65

After Each completed set complete 20 Double Under’s

1907, 2020

Mon, July 20th

By |July 19th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Inch Worms (Slow)

1 Min 30 sec/arm Thread the Needle

1 Min Strait Arm Plank

B) Every 2 Min x 7 Sets

Push Press+ Push Jerk+Split Jerk

“Fitness”

3 Rounds

10 DB Push Press

5/Arm DB Front Raise to LateralRaise

10 Heavy Russian Kettle Swings

Rest 1 Min

3 Rounds

10 Dumbull Skull Crusher

30 Sec Plank on Hands

30 Sec Rest

C) “The Spritzer”

5 Min AMRAP

9 Overhead Squat 95/65 )Scale to Single Arm OHWL

6 Burpee’s

3 Bar Muscle Ups or Chest 2 Bar Pull-ups

2 Min Rest

3 Min Assault for Distance

2 Min Rest

5 Min AMRAP

9 Pull-ups

6 Burpee’s

3 Overhead Squats 115/75

1707, 2020

Sat, July 18th

By |July 17th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min 30 sec/arm Lights DB Single Arm OHWL

1 Min 30 sec Inch Worm 30 Sec Tempo Push Up(3 sec)

1 Min 30 sec/leg Pigeon pose

B) 8 Min EMOM

1st-30 Sec Handstand Hold

2nd-30 Sec Tempo Ring Rows (4 sec)

C) “The Dorito”

60/51 Cal Row or 48/33 Cal Assault

50 Burpee’s

40 Wallballs

30 Reverse DB Lunge

20 Alt DB Snatch

10 Manmakers 45/30

Cash Out 100 Double Under’s

1607, 2020

Friday, July 17th

By |July 16th, 2020|Categories: Random|Tags: |0 Comments

Keep moving!

A) 2 Rounds

1 Min Empty Barbell Good Morning

1 Min Lunge With Twist

1 Min 30 sec Childs pose/30 sec Sphinx

B) 11 Min to establish 3 Rep Back Squat (at your own pace)

@ Min 11 go into

3 Back Squat reps at 85-90% of the weight you established above every 2 min x 3 sets

or “Fitness”

3-4 Rounds

8 Heavy Goblet Squats

4 each leg DB split squats

8 each alt bird dog https://www.google.com/search?q=exercize+bird+dog&rlz=1C5CHFA_enUS504US505&oq=exercize+bird+dog&aqs=chrome..69i57j0l7.4502j0j4&sourceid=chrome&ie=UTF-8#kpvalbx=_CyURX83YNobSsAWUooiwBQ52

Rest 1 min

3 Rounds

10 KB Good Morning

30 Sec Wall Sit

30 sec rest

C) “Segrams & 7”

7 Min AMRAP

12 Toes 2 Bar

9/7 Cal Assault

6 Full Clean 115/75

3 Min Rest

7 Min AMRAP

12 Sit-ups

9/7 Cal Assault

6 Power Clean 135/95

1507, 2020

Thurs, July 15th

By |July 15th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 min hollow swings break twice

1 30 sec thread needle each arm

1 min tempo air squats

B) 12 min EMOM

1st- 20 sec Handstand Push up

2nd- 5 Barbell bent over barbell row

C) “Concussed”

3 Rounds

1 min Row for cal

1 min Thrusters 75/55

1 min Pull ups

1 min Double Unders

1 min Rest

Score is first three movements combined and DU separate each Round

1407, 2020

Wed, June 15th

By |July 14th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Inch Worms

1 Min 30 sec Childs Pose/30 Sec Sphinx

1 Min Russian KBS

B) 10 Min EMOM

1st-1 Turkish Get Up (Right)

2nd-1 Turkish Get Up (Left)

C) “3 Piece & a Soda”

4 Min AMRAP

12 Alt DB Snatch 50/35

12 Burpee’s to Stand

Directly into

1 Min AMRAP

Reverse ALT Dumbell Lunge 50/35

1 Min Rest

4 Min AMRAP

12 Goblet Squat 53/35

12 Sit-ups

Directly into

1 Min ALT Reverse Dumbell Lunge

1 Min Rest

4 Min AMRAP

12 Alt DB Snatch 50/35

12 Burpee’s to Stand

Directly into

1 Min AMRAP

Alt Reverse Dumbell Lunge 50/35

1307, 2020

Tuesday, July 14th

By |July 13th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Mn Assault

1 Min 30 sec/arm Thread needle

1 Min Strait arm plank hold

B) Every 2:30 complete this Strict Press Wave

6-4-2-6-4-2 **After each set go directly into 10 Bent over Dumbell Rows

or “Fitness”

3 Rounds

6 DB Arnolds press

8 Box Dips

10 DB Row

Rest 1 min

3 Rounds

30 Sec Renegade Row

30 Sec Rest

C) “The Assault Sandwich”

1 Min Assault for Cal Buy In

10 Min AMRAP

1 Deadlift ***add one rep each round

2 Push-Ups ***add 2 reps each round

5 Double Under’s ***add 5 DU each Round

so 2nd round is 2 dead, 4 PU, 10 DU, 3rd round is 3 dead, 6 Push up 15 Du so on and so forth

1 Min Assault for Cal Cash Out

Score is round of deads you complete + extra reps and total cals for both Min

1207, 2020

Monday, July 13th

By |July 12th, 2020|Categories: Random|Tags: |0 Comments

I hope you guys stayed cool this weekend. Starting the week with some Full Clean and Jerk work an an open WOD from 2018. Have fun and pace yourself with this one. The goal of this WOD is to finish with intensity not to get shot out of a cannon and fall back to earth at min 8.

A) 2 Rounds

1 Min Tempo Air Squats

1 Min 30 sec relaxed sumo squat hold/30 sec Hollow Hold(Hold a hollow rock without rocking)

1 Min Alt Lunge with twist at bottom

B) Every 2 min x 6 Sets

Full Clean+Hang Full Clean+Split Jerk (unbroken)

or “Fitness”

4 Rounds

5 DB Power Clean

5 DB Front Squats

5 Dumbell press/push Jerk

Rest 1 min

4 Rounds Tabata

20 sec Russian KBS

10 Sec Rest

20 Sec Hollow Rock

10 Sec Rest

C) “18.1”

20 Min AMRAP

8 Toes 2 bar

10 Hang DB Clean & Jerk (5/arm) 50/35

14 Cal Row (If rowers are taken 12/10 Cal Assault)

1007, 2020

Sat, July 11th

By |July 10th, 2020|Categories: Random|Tags: |0 Comments

Fun one to finish off the week. Classes have been full especially Saturday with 12 tomorrow and two on the wait list. Starting next week Saturday, 7/18 we will be converting 9:30am open box slot back to a regular class time. So starting next week we will have two normal classes on Saturday. These AMRAP’s are meant to be fast and unbroken! Don’t put down that that Kettlebell.

A) 2 Rounds

1 Min Slow Burpee’s (Really slow)

1 Min 30 sec Childs pose/30 sec Sphinx

1 Min Double Under’s

B) “The Kamikaze”

5 Min AMRAP

3 Hang Power Clean 135/95

6 Lateral Burpee’s

9 Air Squats

directly into

5 Min to Run 400M (should have 3 min rest after this before starting next AMRAP)

5 Min AMRAP

21 Kettlebell swings

15 Alt Lunges (no load)

9 Push Ups

Directly into

5 Min to Run 400M

5 Min AMRAP

3 Hang Power Clean 135/95

6 Lateral Burpee’s

9 Air Squats

directly into

5 Min to Run 400M

907, 2020

Friday, July 10th

By |July 9th, 2020|Categories: Random|Tags: |0 Comments

Great first week with all the new faces. Another great week having you all back in here. Classes have been full and energy high. I hope you had a fun time with that one today, that thing killed me the last 2 rounds last week. Looks like Sat 8:15am is already full don’t forget we have a open box right after. We are refilled on all supplements, come grab something. See you tomorrow!

A) 2 Rounds

1 Min tempo PVC Overhead Squats (4 sec)

1 Min 30 sec Thread the needle (both sides)

1 Min tempo Alt lunge (3 sec)

B) Every 2:30 Complete this Wave (remember set a weight on first wave then go heavier on the second with each set

6-4-2-6-4-2 Overhead Squat

or “Fitness”

4 rounds
5 each 1 arm overhead DB lunge
10 ea Plank shoulder taps
Rest 1 min

3 rounds
10 curls
10 light DB Thrusters
Rest 30 sec

C) “The Sandman”

8 Rounds

20 Sec Wallballs 20/14

10 sec rest

20 sec Toes 2 bar

10 Sec Rest

20 sec Deadlift 185/135 (be controlled and stay perfect don’t rush)

10 Sec Rest