Warm Up: Line Drills Quad Stretch Knee to Chest Straight Leg Kicks Side Lunges Walking Samson Walking Spidermans Side Shuffle (Each Way) Karaoke (Each Way) Skip For Height Skip For Distance High Knees Butt Kickers Bear Crawl WOD: AMRAP 18: 100′ Walking Lunge 4 Pull Ups 4 Toes 2 Bar 20 Alt KB Snatches (53/35)…
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Warm Up: :30 Seconds Squat Hold Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) Video Air Squats Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) Video Jumpe Squat Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) Video Performed with a Single Light Dumbbell 30 Seconds Each Push-up to Down Dog Alternating Box…
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Warm Up: :30 Easy Run Single Unders Toe Touches AbMat Sit-ups (No Arms) Moderate Run Single Unders Active Spiderman + Hamstring Stretch Supermans Faster Run Single Unders Active Samson + Hamstring Stretch AbMat Sit-ups (With Arms) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts…
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Surprise WOD, see y’all in the am!
Warm Up: :40 Air Squats Active Samson Soldier Kicks Air Squats Mountain Climbers Toe Touches Air Squats Slow Burpees WOD: Teams of 3 4 Rounds: 4:00 Wall Balls (20/14) 3:00 Lateral Bar Burpees 2:00 Deadlifts (225/155) No rest between rounds
Warm Up: 200m Run Quad Stretch Knee to Chest Walking Samson Walking Spiderman Side Lunge 3 Air Squats + Broad Jump Soldier Kicks Bear Crawl High Knees Butt Kicks WOD: On the 4:00 x 6 Rounds: 15 x Pull Ups 25 x Sit Ups 200m Run *Score is slowest Round Mobility Cool Down
Warm Up: 30 Squat to Med Ball Pigeon Pose Childs Pose Med Ball Squats Calf Stretch Soldier Kicks Med Ball Ground to OH Chest Stretch Active Samson WOD: 20′ AMRAP 20 x Wall Balls (20/14) 20 x Alt KB Snatches (53/35) 20 x Jumping Lunges 20 x Single Arm KB Push Press (Alt every 5)…
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Warm Up: :30 Easy Run Push Up to Plank Hold Dead Hang Moderate Run Hollow Hold Inchworm to push up Fast Run Push Up to Down Dog Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian DL 5 Front Squats Push Press Build to heavy 3 WOD:…
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All workouts this week will also be published in our new system wodify. If you have already set up an account you can check in for a class and submit your workout score there. If you haven’t done that yet, we will work on that this week. Get to class early or stay a few…
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Warm Up: 30 Seconds Easy Run Active Samson Squats to Medicine Ball Kettlebell Romanian Deadlifts Moderate Run Active Spidermans Medicine Ball Reverse Lunges Kettlebell Deadlifts Faster Run Push-up to Down Dog Medicine Ball Squats Russian Kettlebell Swings WOD: Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 10m Shuttle Runs 6…
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