Weekly WODs!

By Coach Josh Workout Comments Off on Weekly WODs!

Check out our Weekly WODs!

Programming

What’s coming up?

Link to join a WOD via Zoom

Link to sign-in page to make your class reservations
*Note:
-Cancellations can be initiated through the class-confirmation email, so make sure to input your email correctly when signing in so you receive said confirmation!
-Also, please cancel as early as possible. If you are not sure if you can make the class, hold off until you know for sure. Thanks!

Move it on Monday! Combining dynamic weightlifting, slower heavier lunges, and fast calisthenic mountain climbers challenges ALL of your bodies energy delivery systems.
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Single Arm KB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain
Climbers
(No Measure)
FINISHER + NCMOBILITY
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

Get Tough Tuesdays: The major components of upper body strength involve pushing and pulling, for all you folks working towards pull-ups or pushups you should make a special effort to get to these WODs;)
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups

What-just-happened Wednesday! Core work, fast speedy calisthenic work, and lateral movement will develop your overall athleticism and get your metabolism revved!
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders
(Score is Rounds + Reps)
FULL-BODY CONDITIONING WORKOUT
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck
Hold

Thirsty Thursday: Another upper body focus day, you got this.
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 DB Suitcase Bulgarian Split
Squats
10-15 DB Bent Over Rows
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Sumo
Deadlift High Pull
MIN 2 – :50 DB Slides
MIN 3 – :50 Cardio Choice
(Score is Weight)Full Body Friday: A mixture of different types of movements and loadings, requiring flexibility of body and spirit.
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press /
:25 OH Hold
MIN 2 – :50 DB Flutter Kicks
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank
Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB
Push Press (R/L)
MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)
(No Measure)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

Saturday SQUATS!
AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations
-Rest 1:00-
AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations
(Score is Rounds + Reps)
FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat
1:00 Max Burpee Squat Jumps
1:00 Max Wall Sit
-Rest 1:00 b/t Sets-

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