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“Puberty is Hard” – Tuesday 5/5

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Demo’s at 8am and 5pm ZOOOOM Class!

WARM-UP
EMOM x 6 MINUTES*
Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs
Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges

WOD
Back Squat
1-1-1-1-1

Deadlift
10-10-10
@ 55% of your best single back squat.

AT HOME WOD

3 SETS
400m Run or 2min of Burpees
50′ Single Arm *odd object Front Rack Alt. Lunge (Right)
12 Box Jumps or tuck jumps
50′ Single Arm DB Front Rack Alt. Lunge (Left)
12 Box Jumps or tuck jumps

-Rest 1:00 b/t Sets-

“Judge-Free Zone” – Sunday 5-3

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Warm Up:
2 Rounds :20 on :10 off
-step ups
-inchworm
-jumping lunges
-scap push up
-lunge with twist

AMRAP 12:
6 Box Jumps or Step-ups (30/24″”)
12 Alt. Side Lunges
18 Sit-ups
24 Double Unders / 48 Single Unders

*Challenge: Add weight to sit-ups and lunges each new round.

AT HOME VERSION:

30 Reverse Burpees
then..
AMRAP 12
6 Squat Jump Over’s
12 Alternating Lunges
18 Sit-Ups
24 Mountain Climbers (ea side)

“Unicorn 2.0” – Saturday 5/2

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Warm Up:
2 Rounds: 20 on 10 off

Deadlift
Bootstrappers
Muscle Clean
Air Squats
Front Rack Lunge
Jumping Jacks
Strict Press/Push Press
Back Squat

WOD
On an 11:00 Clock:
750/600m Row
30 Back Squats (185/125#)
50 Jump-to-Target (6″”+)
…then
In the remaining time, complete as many meters on the rower as possible.

AT HOME VERSION

On a 15:00 min Clock:
800m Run
30 BackPack Squats
50 Jump-to-Target
…in remaining time, complete as many Shutte Sprints as possible

“Fat Thor” – Friday 5-1

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5PM Zoom Call Today!

RX:
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)

From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

Level 2:
From 0:00 – 3:00:
2 Rounds:
4 Chest-to-Bar Pull-ups
4 Devil’s Press (25/15#)

From 3:00 – 6:00
2 Rounds:
5 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
6 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

Level 1:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)

From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

HOME WOD

From 0:00-3:00
2 Rounds
10 Bent Over Rows (odd object)
5 Push-ups, 10 Shoulder Taps

From 3:00-6:00
2 Rounds
12 Bent Over Rows
7 Push-ups, 12 Shoulder Taps

From 6:00-9:00
2 Rounds
14 Bent Over Rows
9 Push-ups, 14 Shoulder Taps

Time Cap 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

“Irish Goodbye” – Tuesday 4-28

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Warm Up
:30 Scap Push-Up
:30 Scorpion Stretch
:30 Groiner Stretch / Side

Round 2:
:30 Narrow Push-UP
:30 Leg Swings / Side
:30 Arm Circles Forward & Backward

Round 3:
:30 Hollow Rocks
:30 Inchworm + Push-up
:30 Deck Squats

Round 4
:30 Bent over Row
:30 Bootstrapper
:30 Alternating Quad Touchdown

WOD
EMOM 15:
1) 18/13 Calorie Bike
2) 15 Toes-to-Bar
3) 15 Strict Ring Dips

AT HOME WOD

EMOM 15
1. 150m Run
2. 16 ALT. VUPS
3. 16 Dips off a Chair

“Ham Steak” – Monday 4/27

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8am WOD demo on Insta, and ZOOM Classes- 6a/5p

Warm Up:
6 Min AMRAP
5 Single Arm Overhead Lunge Each Arm
* 10 Scorpion Stretch
* 5 Single Arm Floor Press Each Arm
* 5 Single Leg Deadlift Each Arm

STRETCH

WOD
EMOM 20:
Odd: :45 Bench Press
Even: :45 Front Squat

*Both lifts should be around 65% of your respective 1RM.

AT HOME VERSION

EMOM 20:
Odd: *odd object Floor press :45
Even: back pack Front Squat :45

“Regurgitated” – Sunday 4/26

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Warm Up:
2 Rounds:
:30 strait leg toe touch
:30 jumping jacks
:30 Leg swings front to back (rt)
:30 Leg swings front to back (Lt)
:30 deck squats
:30 skip jumps

WOD // AT HOME WOD

For Time:
Run 800m
Run 800m (15# Weight)
Run 800m (25# Weight)
Run 800m (35# Weight)

Level 2:
For Time:
Run 800m
Run 800m (10# Weight)
Run 800m (15# Weight)
Run 400m (25# Weight)

Level 1:
For Time:
Run 400m
Run 400m (10# Weight)
Run 400m (15# Weight)
Run 200m (20# Weight)