4.27.25 WOD.
Side crunch Leg lowers Then… 2 Rounds for time: 10 Barbell Curls 65/45 20 Strict press 30 Back rack lunges 100 Double unders (or 150 Singles) 30 Back rack lunges 20 Strict press 10 Barbell Curls Rest 1:00 between rounds.
4.26.25 WOD
Mono work 6 min :30/:30 bike 6 min : 30/:30 rower Then…. 3-4x 12 t2b / weighted sit-ups 10 cal bike 8 power snatch 115/75 400m row 2 wall walk Rest 3:30
4.25.25 WOD
Plank Hold 1:00 → Tight Position/Hollow Back. Frog Pumps × 50г Single Leg Hip Bridge w/ Straight Leg Raise x 10 e/s Superman x 20r Then… Deadlift: Emom x 3mim 5 Reps @ 40% of 1 RM Deadlift All sets are very light Then Every :90 x 5s 6 Deadlift @ 70-75% of 1RM Deadlift…
4.24.25 WOD
Cardio Thursday!!! Have fun today and focus on these few things: 1.) Get all your double unders unbroken. Take the extra rest if you think you may trip up. 2.) Try and get all your Toes-To-Bar unbroken also. It’s nice to know you can do a big set when needed. 3.) Switch sides with that…
4.23.25 WOD
3 Sets: 15 Lying Leg Lowers 12 Tuck Crunches 10 Leg Lifts Over a DB or KB Rest :45 Then Strength Superset Every 2:00 x 4 10 Russian kettlebell swings + 10/10 – 1 + 1/4 Bulgarian Split Squat Then… 6 rounds for total time of: 8 Alternating Dumbbell Snatches 50/35 12 Wall-balls 15/12 Cal…
4.22.25 WOD
Bench Press (Week 1) 5 Sets: 3 Tempo Bench Press @ 50% 6 Ring Rows with a 1-2 sec pause at the top Rest 60-90 seconds between sets – Tempo Bench Press = :03 sec descent each rep with 1 sec pause at bottom Then… For Time: 50/40 Cal Row 40 Dumbbell Box Step Ups…
4.21.25 WOD
200m row 200m Run Then.. 2x 10 up dog down dog 10 Alt Lizard 10 Alt Knee hugs 2x 10 Squat downs 5 Hang power clean 5 Front squats 5 Power jerks Then… Paused Front Squat Every 2:00 x 6 Sets: (week 3 of 3) 5 Pause front squat The goal is to hold a…
4.19.25 WOD
No Classes on Sunday! 3 Sets: (9 Min to Complete) 8/8 DB Chainsaw rows 10 Seated rear delt flys 12 Band pull- Aparts Then… 3 Rounds: 50 Air Squats 40 Sit ups 30 Push ups 20 Alt Dumbbell snatch 50/35 10 Alt Bodyweight Box Step Ups Sub 30 Min
4.18.25 WOD
Sunday Schedule: No classes Rucking this Sunday at Forest Park. Let’s meet up for a Forest Park hike this Sunday 8:30AM at 71st and Union Tpke. It’ll be a fun outdoors workout. Hope to see you all there!” Bring a weighted vest or backpack and don’t forget your 🐶! Rucking, or weighted walking, is a…
4.17.25 WOD
Sunday Schedule: No classes Rucking this Sunday at Forest Park. Let’s meet up for a Forest Park hike this Sunday 8:30AM at 71st and Union Tpke. It’ll be a fun outdoors workout. Hope to see you all there!” Bring a weighted vest or backpack and don’t forget your 🐶! Rucking, or weighted walking, is a…