PUMP PARTY EVERY 3 MINS X10 (30 MINS) ODD SETS 6 INCLINE DB BENCH PRESS 12 BENTOVER ROWS 24 TRI EXTENSIONS EVEN SETS 2 RDS OF STRICT CINDY (2:15 AMRAP) * SUB STRICT PULL UP FOR PVC LAT PULLDOWN CORE FOR TIME 100 FLUTTER KICKS 80 RUSSIAN TWIST 60 HEEL TAPS 40 SEC PLANK /…
July 4th Upcoming Holiday Hours: Monday, July 4th – 8:00am & 9:00am only STRENGTH DEADLIFTS EVERY 4-5 MINS X3 8 DEADLIFTS @ 50% 4 DEADLIFTS @ 60% 2 DEADLIFTS @ 70% WORKOUT OF THE DAY 3 – 3 – 3 – 3 MINS ON / 1 MIN OFF BETWEEN EACH SET 20 WALL BALLS 10…
THIS WEEKS PROGRAMMING – 6.27 STARTING THIS WEEK AND EVERY FRIDAY WE WILL BE HONORING WOMEN BY DOING A GIRL WOD EVERY FRIDAY!!! “FIERCE FRIDAYS STRENGTH COMPLEX 1 POWER SNATCH + 1 HANG SNATCH + 1 OHS (or HANG SNATCH) 12 MINS TO BUILD TO A HEAVY WORKOUT OF THE DAY AMRAP 8 5 – 10…
THIS WEEKS PROGRAMMING – 6.27 STARTING THIS WEEK AND EVERY FRIDAY WE WILL BE HONORING WOMEN BY DOING A GIRL WOD EVERY FRIDAY!!! “FIERCE FRIDAYS STRENGTH BACK SQUATS (15 MINS ) BUILD TO 70% (3-4 MINS) THEN – EVERY 90 SEC X5 (8 MINS) 3 REPS @ 70% + 10 DB FRONT SQUATS WORKOUT OF…
3 rounds 15 cal 50 mountain climbers 15 cal 25 weighted sit ups Then.. 4 Rounds 10 Ring/DB Pushups 10 Chin-ups 12 Tricep Dips 12 Standing Barbell Curl 12 Pulse-ups :40 Plank/Hollow body 15 KB Front Rack Marches (each side) -Rest 2 min b/t round- Calf Raises 200 reps using an empty barbell.
PARTNER WOD EVA STRONG 5 RFT 24 DOUBLE UNDERS (each) 19 TOE 2 BAR (split) 2 CLEAN & JERKS @205/135 (each) 400M RUN (together) In Honor of Eva Mireles Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher,…
STRENGTH FRONT SQUATS EMOM 10 1 FRONT SQUAT (BUILD TO A HEAVY SINGLE FOR THE DAY) EVERY 90 SEC X3 (5 MINS) 3 REPS @ 75% OF TODAY’S BEST SINGLE WORKOUT OF THE DAY EVERY 4 MINS X5 18/15 CALS 10 – 8 – 6 – 4 – 2 THRUSTERS (BUILD) 50 – 50 –…
PUMP PARTY AMRAP 12 5 BENCH PRESS (BUILD) 20 TRI EXTENSIONS 20 PUSH UPS REST 2 MINS AMRAP 12 10 DB Z PRESS 15 SKULL CRUSHERS 10 RING ROWS (FEET ELEVATED) REST 2 MINS AMRAP 7 10 REVERSE SIT UPS 20 HEEL TAPS – 1/1 COUNT 10 SIT UPS 20 RUSSIAN TWIST – 1/1 COUNT
STRENGTH EMOM 10 1 DEADLIFT (START LIGHT AND BUILD) WORKOUT OF THE DAY FOR TIME (30 MIN CAP) 10 DEADLIFTS @315/205* 20 BURPEES 30 WALL BALLS 40 PULL UPS 1500M RUN (3 TIMES AROUND THE BLOCK) 20 PULL UPS 15 WALL BALLS 10 BURPEES 5 DEADLIFTS *SCALE TO 70-75% OF 1RM
WARMUP 1:30 MIN B/S/R/R 20 BANDED PULL APARTS 20 BANDED PRESSES 20 BANDED OH2SH PULL APARTS PRE STRENGTH (SHOULDER WARMUP) 3 SETS OF: :20 SEC ON / 40 SEC OFF HS HOLD / PIKE UP HOLD 2 SETS OF: 6 PIKE PUSH UPS REST 60 SEC STRENGTH COMPLEX 1 POWER CLEAN + 1 PUSH PRESS…
