WODS

Performance In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Pull-Ups (Strict (supinated if…

Performance A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges with KB’s or DB’s   B. EMOM, for 15 minutes: Minute 1 – Barbell or DB Strict Shoulder Press x 8 reps @ 21X1 Minute 2 –…

Performance Warm-Up 10min of: 2min of Hip Flexor Mobility (Coaches Choice) 2min of Anterior Shoulder Mobility (Coaches Choice) 2min of Quad Mobility (Coaches Choice) 2min of Lat & Subscap Mobility (Coaches Choice) + 5-8min Dynamic Warm-up + A. For time:…

Performance A. Every 3 minutes, for 12 minutes (4 sets): 4 Strict Handstand Push-Ups 10-12 Toes 2 bar 20 Double unders + 8-10 Sandbag Squats (you choose load) + Rest 5min and on the 17min mark perform + Five sets of:…

Performance A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – 25 Kettlebell Swings Station 2 – 8-10 DB Bench Press Station 3 – GHD Hip Extensions x 20 reps @ 11X0 Station 4 – 30sec…

July 4th Schedule 9:30am and 10:30am classes only! Performance In honor of the U.S. Army’s Birth year… “1775” In teams of two with only 1 person working at a time perform as many rounds as possible in 60 minutes of:…

Performance For time: In teams of 2, perform… 200m run* 100 KB swings (53/35) 200m run* 80 burpees 200m run* 60 box jumps 200m run* 40 air squats 200m run* 20 wallballs (20/14) 200m run* 10 pull ups *Partners must…

 Monday (July 4th) Gym Hours 9:30am and 10:30am classes only! Be prepared to celebrate our Independence Day :)   Performance A. Warm-Up – BB only 3 sets of: 10sec static positions in 3 positions + 2 sets: 3 High hang…

Performance A. Every 6 minutes, for 30 minutes (5 sets) of: Run 400 Meters 21 Kettlebell Swings 7 Strict Pull-Ups or 12 kipping pull-ups *Note times for each set, and add them for total working time. *Goal is sub 4min…

Performance A1. Back Squat @3011; 6 reps x 4 sets, rest 15sec A2. Banded leg Curls; 20 reps x 4 sets, rest 15secsec A3. Banded Hip Bridges; 25 reps x 4 sets, rest 90sec   B. Perform in teams of…

Performance Warm-up (short one today) 2rnds of 5 reps each of MP 3 + A1. DB Bench Press (1sec pause at top); 8-10 reps x 3 sets, rest 45sec A2. COVP Supinated hold; 20-30 seconds x 3 sets, rest 45sec…

Performance A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 unbroken Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups or (8…

Performance “The Chief“ Max rounds in 3 minutes of: 3 power Cleans (135/95lbs) 6 Push-ups 9 Squats – Rest 1 minute. Repeat for a total of 5 cycles.   *Keep a cumulative score and post total rounds completed.

Performance A1. Back Squat @31X1; 3-4 reps x 4 set, rest 60sec A2. Weighted Lateral Box Step-Ups (pistol style); 6/leg, rest 60sec A3. Side Plank, 45sec/side, rest 60 *Full 1 sec pause at bottom of squat!   B. Every 4…

Performance A. EMOM, for 21 minutes: Minute 1 – Dumbbell Bench Press x 6 reps Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right) Minute 3 – Face Up Chinese Plank Hold x 30-40 seconds…

Performance In groups of 3 people, with a person at each station, complete: A1. Romanian Deadlift @4011; 6 reps x 4 sets, rest 30sec A2. Barbell Glute bridge; 20 reps, rest 30sec A3. Nose-to-Wall Handstand Hold; 60 seconds, rest 30sec…

Performance A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 10 DB or KB Thrusters 15 Push-Ups 20 Walking Lunges with Dumbbells -or-   Run 400 Meters 12 Overhead Squats (135/95 lbs) – from floor 12 Chest-to-Bar…

Performance Choose an option below: A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift (pause at knee and pocket) + Hang Power Clean + Front Squat + Clean *Build over the course of the ten sets,…