WOD

Refer A Friend

Invite A Friend To Check Us Out!
27
Mar

Friday, March 27, 2020

A. No equipment
For distance: Run: 1x 60 mins
Go out for a 30-60 min walk/jog/run, and cover max distance in that time frame!

A. Equipment
For distance: Run: 1x 60 mins
Go out for a 30-60 min walk/jog/run, but take your weight with you! Put it in a backpack if need be, and cover max distance in that time frame!

26
Mar

Thursday, March 26, 2020

A. No equipment
3 rounds for quality of:
20 Bird Dogs
Extended Arm Plate Hold, 1 min
Bunny Hop, 1 min
Rest 1 min
A.3 sets of:
bird dog x 8-10 reps each side
backpack weighted two-handed extended arm hold x 30-60 sec.
ball of foot hops/pillow tap x 60 seconds
Rest 60 seconds

A. Equipment
3 rounds for quality of:
20 Suitcase Deadlifts, pick load
Extended Arm Kb Hold, pick load, 1 min
Jump Rope, 1 min
Rest 1 min
A.3 sets of:
KB/DB suit case deadlift x 8-10 reps each side
KB/DB two-handed extended arm hold x 30-60 sec.
jump rope/ball of foot hops/pillow tap x 60 seconds
Rest 60 seconds

B. No equipment
5 rounds for time of:
10 Deadlift High-pulls
10 Handstand Push-ups
30 Reverse Lunges
B. 3-5 rounds for time of: (10 min goal time frame)
10 backpack deadlift high pulls
10 handstand pushup/mod to pushup
15 backpack reverse lunges each side (30 total)
*beginner 3 rounds
intermediate 4 rounds
advanced 5 rounds

B. Equipment
5 rounds for time of:
10 Deadlift High-pulls, pick load
20 Dumbbell Shoulder-to-Overheads, pick load
30 Alternating Reverse Goblet Lunges, pick load
B. 3-5 rounds for time of: (10 min goal time frame)
10 KB/DB deadlift high pulls
10 KB/DB shoulder-overhead each side (20 total)
15 goblet reverse lunges each side (30 total)
*beginner 3 rounds
intermediate 4 rounds
advanced 5 rounds

25
Mar

Wednesday, March 25, 2020

A. No equipment
3 rounds for quality of:
10 Tall Kneeling Halos
20 Bulgarian Lunges
20 Russian Step-ups
Rest 1 min
A. 3 sets of:
Kneeling Halos x 5 reps to each direction
bulgarian split lunges x 8-10 reps each leg
Russian Step-Upsx 8-10 reps each leg
Rest 60 seconds

A. Equipment
3 rounds for quality of:
10 Kneeling Kettlebell Halos, pick load
20 Bulgarian Lunges, pick load
20 Dumbbell Russian Step-ups, pick load
Rest 1 min
A. 3 sets of:
Kneeling KB/DB Halos x 5 reps to each direction
bulgarian split lunges x 8-10 reps each leg
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B. No equipment
2 rounds for max reps of:
max rep Air Thrusters
Rest 1 min
max rep Hip Bridges
Rest 1 min
max rep Hand To Elbow Planks
Rest 1 min
B.2 sets for max reps of:
KB/DB backpack or air thruster x 60 seconds
Rest 60 seconds
hip bridge x 60 seconds
Rest 60 seconds
plank to elbows x 60 sec total (alternating pushing arm)
Rest 60 seconds

B. Equipment
2 rounds for max reps of:
max rep Kettlebell Goblet Squat Thrusters, pick load
Rest 1 min
max rep Kettlebell Swings, pick load
Rest 1 min
max rep Single Arm Dumbbell Rows, pick load
Rest 1 min
B.2 sets for max reps of:
KB/DB goblet-hold thruster x 60 seconds
Rest 60 seconds
KB/DB Swings x 60 seconds
Rest 60 seconds
KB/DB rows x 30 seconds each side/60 sec total
Rest 60 seconds

24
Mar

Tuesday, March 24, 2020

A. No equipment
3 rounds for quality of:
1 Push-up Shoulder Tap
20 Single Leg Hip Bridges
Elbow Plank Hold, 1 min
Rest 1 min
A.3 sets of:
(1)pushup + (1/side)shoulder taps (handstand downward dog) x 8-10 total Single Leg Hip Bridge x 10 each leg
Plank from Elbows x 45-60 seconds
Rest 60 sec.

A. Equipment
3 rounds for quality of:
10 Seated Single Arm Dumbbell Press, pick load
10 Single Leg Hip Bridges, pick load
Elbow Plank Hold, 1 min
Rest 1 min
A.3 sets of:
DB/KB single arm seated Shoulder Press x 8-10 each side
DB/KB Single Leg Hip Bridge x 10 each leg
Plank from Elbows x 45-60 seconds
Rest 60 sec.

B. Equipment / No equipment
Complete as many rounds as possible in 6 mins of:
6 Tuck Jumps
12 Push-ups
B. AMRAP 6 min:
6 tuck jumps (jumping lunge 6 total )
12 pushups

23
Mar

Monday, March 23, 2020

Warm up
Tabata boot strappers
Tabata Reverse Lunge
Tabata Push-up to Down Dog
Tabata Up Down
The Tabata interval is 20 secs of work followed by 10 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
20 on x 10 off x 3 sets;
squat hammy grinders
reverse lunge with twist/overhead reach
pushup + down dog
up downs or burpees- increasing intensity

A. No equipment
Air Squat 3×15, using same weight per set
Hip Bridge 3×20, using same weight per set
Half Turkish Get-up 3×4, using same weight per set
Workout Option A: No equipment
A.3 sets of:
Air Squat x 10-15 reps
hip bridge x 15-20 reps
half kneeling Get-Up x 4 reps each side (non weighted)
Rest 60 seconds

A. Equipment
Goblet Squat 8-8-8, using heaviest weight per set
Russian Kettlebell Swing 20-20-20, using heaviest weight per set
Half Turkish Get-up 4-4-4, using heaviest weight per set
Workout option B: with equipment
A.3 sets of: Goblet Squat x 8 reps
KB/DB swings x 15-20 reps
half kneeling Get-Up x 2-4 reps each arm
Rest 60 seconds

B. No equipment
In 5 mins do:
5 Burpees
hen in the remaining time, AMRAP of:
10 Ground-to-Overheads, pick load
Rest 1 min
B. 5 minutes of:
heavy textbook/fill a backpack- Ground to Overhead x 10 reps, perform 5 burpees after every 10 reps completed
1 min rest…

B. Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Ground-to-Overheads, pick load
Rest 1 min
B. 5 minutes of:
DB/KB Ground to Overhead-clean and press/snatch (5 each arm) after 5 each arm, perform 5 burpees
1 min rest…

C. No Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Single Arm Thrusters, pick load
Rest 1 min
C. 5 min of:
5 single arm air thrusters each arm, after 5 each arm, perform 5 burpees
1 min rest…

C. Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Single Arm Dumbbell Thrusters, pick load
Rest 1 min
C. 5 min of:
5 single arm DB/KB thrusters each arm, after 5 each arm, perform 5 burpees 1 min rest…

D. No equipment
Plank Shoulder Taps 3×10
Rest 1 min between sets.
D. 3 sets (slow for quality): rest 1 minute between sets
plank position- 10 each arm shoulder taps (20 total)

D. Equipment
Dumbbell Plank Row 10-10-10
Use the heaviest weight you can for each set.
Rest 1 min between sets.
D. 3 sets (slow for quality):
rest 1 minute between sets
plank position- 10 DB/KB row

20
Mar

Friday, March 20, 2020

5 rounds for max reps of:
max rep Assault Bike Calories
max rep Double Kettlebell Deadlifts, pick load

2 person teams- I go/ You go x 5 sets (20 min)
Min 1: Partner 1 max cal assault bike
Min 2: Partner 2 max cal assault bike
Min 3: Partner 1 max double KB deadlifts
Min 4: Partner 2 max double KB deadlifts

Home Workout
5 rounds for max reps of:
max rep Squat Jumps, 1 min
Rest 1 min
max rep Single Leg Hip Bridges, 1 min
Rest 1 min

Alt. EMOM x 5 sets (20 min)
Min 1: Squat jumps max reps
Min 2: rest
Min 3: alt leg hip bridge max reps
Min 4: rest

19
Mar

Thursday, March 19, 2020

4 rounds for max reps of:
max rep Kettlebell Front Rack Reverse Lunges, pick load
One Arm Kettlebell Farmers Carry, pick load, ft
max rep Kettlebell Front Rack Reverse Lunges, pick load
One Arm Kettlebell Farmers Carry, pick load, ft

KB strength work; For quality/load
Altnernating EMOM x 4 rounds (16 min)
Min 1: Left side front rack KB reverse lunges
Min 2: Left side suit case KB farmers carry
Min 3: Right side front rack KB reverse lunges
Min 4: Right side suit case KB farmers carry
*goal is NOT to move fast, but to move with purpose with a heavy load.

Home Workout
Every 1 min for 16 mins do:
Reverse Lunge
L Side Plank
Reverse Lunge
R Side Plank

Alt. EMOM x 16 min;
Min 1: left leg reverse lunge
Min 2: left side plank
min 3: right leg reverse lunge
min 4: right side plank

18
Mar

Wednesday, March 18, 2020

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Team ‘Cindy’ 2 person teams;
AMRAP 20 minutes of:
5 Pull-Ups (kipping)
10 Push-Ups
15 Air Squats

Home Workout
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Home Cindy:
AMRAP 20 min; 5 pushups/10 squats/15 situps

17
Mar

Tuesday, March 17, 2020

3 rounds for quality of:
10 Single Leg Deadlifts, pick load
10 Single Leg Glute Bridges, pick load
Side Plank, 45 secs
A. 3 sets for quality:
Single-Leg Deadlifts x 10 reps each single leg
Glute Bridges x 10 reps each
Side Plank x 45 seconds each side

3 rounds for time of: Row, 500 m
21 Russian Kettlebell Swings, pick load
15 Sit-ups
B. 3 rounds for time:
500 Meter Row
21 russian kettlebell Swings
15 situps

Home Workout
5 rounds for quality of:
20 Alternating Single Leg Floor Touches
20 Alternating Single Leg Glute Bridges
L Side Plank, 45 secs
R Side Plank, 45 secs
A. 3-5 rounds:
Single leg floor touch x 8-10 per leg
single leg glute bridge x 8-10 per leg
45 sec side plank each side

3 rounds for max reps of:
max rep Air Squats, 1:30
max rep Odd Object Deadlifts, 1 min
max rep Sit-ups, 30 secs
B. 3 sets:
90 sec of air squats
60 sec of light object deadlifts (use a water bottle/milk carton)
30 sec of situps

16
Mar

Monday, March 16, 2020

For quality: Ring Skills Practice
gymnastics ring work;
A. False grip
1. dead hang- staying in hollow position with feet under rings getting used to feel of false grip
2. false grip ring row to arm pits
B. Bottom support hold
C. top support hold *spotter keeping rings close :03-:05 hold
D.transitions
1. false grip ring row + transition to bottom support hold
2. + press to top support
E. Ring thing/high rings using skills from above.

Home Workout
Tabata Straight Leg Sit-up
Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Alt. Tabata:
:20 on x :10 off x 8 sets (8 min)
straight leg situps
pushups

1 2 3 269