WOD – Tue, Apr 14
WOD - Tue, Apr 14INTERVALS (AMRAP - Rounds and Reps)8 x AMRAP 224 Double Under12 Sit-Up8 Pull upsRest :30 between rounds MAx: 8 attempts, 4 (band)MVx: 30 singles, 12 ring rowsGOALS + GUIDANCE: Complete the [...]
WOD – Mon, Apr 13
WOD - Mon, Apr 13STRENGTHBack Squat (Weight)1 Rep Max*20 minutesMETCON (AMRAP - Rounds and Reps)AMRAP 710 Walking Lunges5 Hang Power Cleans MCx: 135/95MAx: 115/75MVx: 75/55 GOALS + GUIDANCE: Do 10 walking lunges total right into [...]
WOD – Sun, Apr 12
WOD - Sun, Apr 12ACCESSORY (Checkmark)Tabata 1Medicine Ball Lateral Pass*alternate sides each intervalRest 1 MinuteTabata 2Medicine Ball Sit upsRest 1 MinuteTabata 3Medicine Ball Chest PassCONDITIONING (AMRAP - Rounds and Reps)AMRAP 1610 DB Step Overs, 20"10 [...]
WOD – Sat, Apr 11
WOD - Sat, Apr 11ENDURANCE (Time)2 Rounds 20 Deadlifts20 Chest to Bars 6 Wall WalksRest 1 Minute2 Rounds 15 Deadlifts15 Chest to Bars 4 Wall WalksRest 1 Minute2 Rounds 10 Deadlifts10 Chest to Bars 2 [...]
WOD – Fri, Apr 10
WOD - Fri, Apr 10STRENGTHBulgarian Split Squat (Weight)4 Rounds 10/10 Double DB Bulgarian Split SquatsRest 0:3010 Jumping LungesRest 2:00*acrossMETCON (Time)27-21-15-9Calorie Bike Wall Balls MCx: 20/14MAx: 21-15-12-9, 14/10MVx: 15-12-9-6, 10/6 GOALS + GUIDANCE: Complete the first [...]
WOD – Thu, Apr 9
WOD - Thu, Apr 9ENDURANCE (AMRAP - Rounds and Reps)AMRAP 32 1000/800m Row 40 Sit ups 20 Box Jumps MCx: 24"MAx: 800/600m, 20"MVx: 600/500m, 30 sit ups, 20 step ups GOALS + GUIDANCE: The row [...]
WOD – Wed, Apr 8
WOD - Wed, Apr 8Helen (Time)3 Rounds 400m Run21 KB Swings 12 Pull Ups MCx: 53/35MAx: 35/26, 6. pull ups (band)MVx: 300m, 26/18, ring rows GOALS + GUIDANCE: A classic! Complete the run in about [...]
WOD – Tue, Apr 7
WOD - Tue, Apr 7STRENGTHFront Squat (Weight)4x2, AcrossRPE 8/10 or 80-85%Rest 2:00CONDITIONING (Time)8 Rounds 30 Double Unders 5 Thrusters MCx: 115/75MAx: 10 attempts, 95/65MVx: 45 singles, 75/55 GOALS + GUIDANCE: Relax and breath on the [...]
WOD – Mon, Apr 6
WOD - Mon, Apr 6INTERVALS (Time)5 Rounds15 DB Power Clean12 Toes to Bar 9 Burpees Over DBRest 1 Minute MCx: 50/35MAx: 35/20, knee up, burpeesMVx: 25/15, leg lift, in+outs GOALS + GUIDANCE: With 2 dumbbells, [...]
WOD – Sun, Apr 5
WOD - Sun, Apr 5INTERVALS (5 Rounds for reps)EMOM 20Min 1: 50 Double Unders Min 2: 15 Push upsMin 3: Max Wall BallsMin 4: Rest MCx: 20/14MAx: 15 attempts, 10 push ups, 14/10MVx: 60 singles, [...]