Archive for July 2020
July 21, 2020
WOD:2rds3min – MR Box Jumps2min – MR Burpees1min – MR DB Thrusters (35/25)Rest 1min between movements
Read MoreWhiteboarding Ain’t Cool
July 20, 2020 The focal point of every functional fitness gym nowadays is the whiteboard. The space that not only displays the work for the day but the space dedicated to the inherent stratification of the participants. Used properly the whiteboard can be an amazing tool. It provides a place to come together and connect…
Read MoreJuly 18, 2020
HERO WOD:“Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *Cap it at 40 min so there is time for clean up and so that no one dies
Read MoreJuly 17, 2020
WOD:12min AMRAP 2,4,6,8… Man Makers 10 Cals (AB/Rower) *Weight should be moderate at most for rows*
Read MoreJuly 16, 2020
WOD:24min AMRAP 7 Hang Snatch (95/65) 14 Box Jump Overs 21 Situps 100m Driveway Run *Run out front door to 100m turnaround then up the driveway and in the backdoor*
Read MoreJuly 15, 2020
WOD:Conditioning: Repeats x 4 Pick Your Cardio 500m Row – 30/21 Cals AB – 400m Run *Work:Rest is exactly 1:1* *Do same as 6.24.20*
Read MoreJuly 14, 2020
WOD:5rds 40 Double Unders (Lateral Hops) 8 DB Push Press 8 Burpees Rest :60
Read MoreJuly 13, 2020
WOD:For Time 10 Devil Press (40/25) 20 Power Cleans (135/95) 40 Wall Balls 20 Power Cleans 10 Devil Press *Should be moderate/heavy on weights*
Read MoreJuly 11, 2020
Hero WOD:“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb)
Read MoreJuly 10, 2020
Partner WOD: 15min ARMAP Driveway Run 10 Up Downs
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