Thursday, April 25, 2024

Warm Up

Stretch

Light Jog

-24 Sit Ups

-24 Lunges

-24 Mtn. Climbers

-24 Dips

Skill/Strength

Alternating TABATA

-Planks

-Leg Lifts

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Deadlifts

-15 Hang Cleans

-10 Burpee Bar Jump Over

Wednesday, April 24, 2024

Happy Birthday Raheed!!! Delighted to Celebrate You Tonight!! 

Birthday Warm Up

Stretch

150m Shuttle Run

-52 Jumping Jacks

-52 Lunges

-52 Good Mornings

Raheed's Birthday WOD

21 Minute AMRAP

-4 Manmakers

-21 Sit Ups

-4 Turkish Get Ups

-21 Rings

-4 Burpees

-21 DB Scissors

Group Birthday Run

-1972m Run/Walk

Thursday, April 18, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Wall Sit

Or

-Handstand Hold

Conditioning

2 Rounds for Time

-300m Run

-25 Push-Ups

-300 m Run

-25 KB Swings

-300m Run

-25 Sit-ups

-300m Run

-25 Deadlifts

-300m Run

-25 Squats

-300m Run

-25 Box Jumps

Wednesday, April 17, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts to Row 100m

-2 Additional Burpees per Meter Over 100

-1 Additional Burpee per Meter Under 100

Conditioning

- 30 Burpees

- 30 Box Jump

- 30 Pull-Ups

- 30 KB Swings

- 30 Lunges

- 30 Sit-Ups

- 30 Push Press

- 30 Supermans

- 30 MB Toss

- 30 Double Unders

Monday, April 15, 2024

Warm-Up

Stretch

Light Jog

2 Rounds 

- 100m Run

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

- 3 Deck/Wall Walks

Conditioning

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout

- 800m Run

Thursday, April 11, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Grip Strength Fun

3 Rounds

-Dead Hang 30s

-BP Hold 30s

-BP Carry Walk 100m

Conditioning

Tabata WO

- Double Unders

- Goblet Squats

- BP Sit Ups

- Row

- Plank 

Wednesday, April 10, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

- Rings/Pull Up

- KB Swings

Conditioning

30 - 20 - 10

- Deadlifts 

- Burpee Jump Over Bar

Cash Out

1 Mile

Monday, April 8, 2024

Celebrating Tiffany's Birthday (4/12) Today!!!

Woo Hoo!!!

Warm Up

Stretch

Light Jog

-4 Burpees

-12 Lunges

-92 Scissors/Bicycle

Tiffany's Birthday WOD

Birthday Arm Burner!!

2 Rounds

-32 DB/Bar Bicep Curls

-32 DB/Bar Bent Over Row

-32 DB/Bar Push Press

-32 DB Overhead Tricep Extensions

-32 DB/Weight Side Lateral Raises

-32 DB Hammer Curl

-32 DB Cactus Arms

-32 Bar Bench Press

Group Birthday Activity

-1992m Birthday Jog

Thursday, April 4, 2024

Warm Up

As Posted

Skill/Strength

TABATA DB Snatches

Conditioning

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Step Ups

400m Run

Wednesday, April 3, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

3 Min Round

-200m run

-10 Deadlifts (135/95)

-AMRAP Box Jumps  or KB Swings (you will have 2 rounds of each)

Monday, April 1, 2024

 Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Core Intensity

2 Min Unbroken Sit Ups

2 Min Unbroken Scissors

Conditioning

4 Sets-

-4 Manmakers

-4 Burpees

-4 DB Waiter Lunges 

-100 Singles

Cashout

1 Mile