WOD – Tue, Dec 23
3 x 6/6, build
*half body off of bench
GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 6 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.
5 x on the 3:00
15/12 Calorie Bike
12 Back Squats
MCx: 135/95
MAx: 12/9 cals, 115/75
MVx: 9/6 cals, 75/55
GOALS + GUIDANCE: On the three minute bike 15/12 calories (less than :60) followed by 12 unbroken back squats (taken from the floor). The bike and squats should take no more than :90-1:45 to complete, so you have plenty of time to recover before the next interval begins.
WOD – Mon, Dec 22
3 x 6/6, build
GOALS + GUIDANCE: Stand with one foot slightly in front of the other and TWO dumbbells in hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 6 reps on one side, then switch sides. Add weight each round.
2x:90on/:90off
Rest 1 Minute
4x:60on/:60off
Rest 1 Minute
6x:30on/:30off
Rest 1 Minute
8x:15on/:15off
GOALS + GUIDANCE: With a equal work to rest ratio, you can put 90-100% effort into every sprint interval. Target 300+ meters for the :90, 250+ for the :60, 150+ for the :30 and 50+ meters for the :15 intervals.
WOD – Sun, Dec 21
5 Rounds
15/12 Cal Bike
30 KB Swings
4 Rounds
15 V-Ups
30 KB Lunges
3 Rounds
15 Hand-Release Push Ups
30 Double Unders
2 Rounds
15 Sit to Stands
300 Meter Run
MCx: 53/35
MAx: 12/9 cal, 35/26, tuck-ups, knee hand release, 10 attempts
MVx: 9/6 cal, 26/18, sit ups, knee push ups, 45 singles, from a mat, 200m
GOALS + GUIDANCE: For the first couplet, complete the bike in :60 or less and the swings in :60-:75. Target less than 12 minutes. For the second couplet, spend :30 on the v-ups and :60-:75 on the lunges (use kb in the front rack position.) Target 5 minutes. For the third couplet, spend about :30-:45 on the push ups and :30 or less on the jump rope. Target less than 4 minutes. And for the final couplet, spend :60-:75 on the sit to stands and around :90 for the run. Target 6 minutes. Record your total time! (cap at 22 min.)
WOD – Sat, Dec 20
GOALS + GUIDANCE: Start at a heavy weight (8.5/10 effort) for the first set of lunges, and maintain for the final two sets, taking 2:30 rest. Do all 5reps on one side then switch and do the other side.)
AMRAP 15
15/12 Cal Row
15 Hang Power Cleans
MCx: 135/95
MAx: 12/9, 115/75
MVx: 9/6, 75/55
GOALS + GUIDANCE: Row the 15/12 cals in :60 or less. Then, choose a weight for the hang power cleans that you can cycle for at least 8-10 reps before having to break up the set, or do them unbroken. Target 4-5 rounds.
WOD – Fri, Dec 19
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles
WOD GUIDANCE & GOALS:
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target 18 minutes.
NEWS: 2025 Winter Break Schedule
Monday 12/22 – Regular Schedule
Tuesday 12/23 – Regular Schedule
Wednesday 12/24 – 7:30a + 8:30a
Thursday 12/25 – CLOSED – Happy Holidays!
Friday 12/26 – ONE CLASS at 8:30a
Saturday 12/27 – Regular Schedule
Sunday 12/28 – Regular Schedule
Monday 12/29 – 6:30a, 8:30a + 5:30p
Tuesday 12/30 – 6:30a, 8:30a + 5:30p
Wednesday 12/31 – 6:30a + 8:30a
Thursday 1/1 – CLOSED – Happy New Year!
Fri 1/2 – 6:30a, 8:30a + 5:30p
WOD – Thu, Dec 18
GOALS + GUIDANCE: Start the first working set at your final weight from the last time we did push press. Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
10-20-30-40-50
DB Snatch
15 Box Jump Overs, 20″
MCx: 50/35
MAx: 35/20, step overs
MVx: 10-20-30-40-40, 10 step overs or ups
GOALS + GUIDANCE: Start at a moderate pace you can maintain throughout the workout.. Do not rush the first 3 rounds of snatches or box jump overs. Do the snatches unbroken for as long as possible and use your legs to protect your lower back. Target 15 min (17 cap).
WOD – Wed, Dec 17
200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees
MAx: 200-400-600, 10-20-30 burpees
MVx: 100-200-400m, 5-10-20 in+outs
GG: When there is rest programmed into a workout, it means you PUSH your pace! Complete the first interval in around :90 (no more than 2;00), the second interval in 3:30 (no more than 4:00), and the third interval in 7:00 (no more than 7:30). Try to match your intervals on the last two rounds with the first two rounds. Record intervals. The workout will take around 30 min.
WOD – Tue, Dec 16
With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
MCx; 50/35
MAx: 35/20
MVx: 25/15, 20 cals, 20 step ups
GOALS + GUIDANCE: Share the reps for every movement. The db push press is with two dumbbells. Choose a weight that gets heavy around rep seven and you can barely sneak out 10 reps. On the rower, switch every minute or once you complete 15 calories, do not let your speed breakdown (if it does, switch!) Spend no more than 2:00-2:15 on the rower. Then for the step ups, use only 1 dumbbell and switch at twenty reps. The step ups will also take around 2:00. Target 20-25 minutes.