WOD
Thursday 200430
WOD-
Every minute on the minute for 15:00 perform the following:
10 Russian Kettlebell Swings
10 second hold in bottom of Goblet Squat
*The hold happens right after...
Wednesday 200429
Courtney and I are doing a Zoom session this evening where we will answer any questions you guys have about the gym and what...
Tuesday 200428
WOD-
3 Rounds Each For Time:
Row 1000 meters
50 Air Squats
25 Pull-ups
*Rest 3 minutes between rounds
Mods:
Row or Run 1k, Bike 2k
50 Air Squats
...
Monday 200427
ENDURANCE-
W5 D1
Row or Run
15:00 @ RPE 3 - 5
Rest 3:00
10:00 @ RPE 3 - 5
Rest 2:00
5:00 @ RPE 3 - 5
WOD-
For Time:
30-20-10...
Sunday 200426
WOD-
Deck of cards workout (Dealers Choice)
Hearts = KB or Db movement
Diamonds = Bodyweight movement
Spades = Jumping movement
Clubs = Show muscle...
Saturday 200425
WOD-
Complete the following for time:
100 Sumo Deadlift high pulls
75 Weighted squats
5:00 Plank hold accumulation
25 Wall walks
*You can break the above up...
Friday 200424
ENDURANCE-
Row or Run
6 x 1000 Meters @ RPE 7+
3:00 Rest between
WOD-
Designed by Zink
Max effort burpees in 1:00
Rest 1:00, then:
With a 1:00...
Thursday 200423
WOD-
5 Rounds for reps of
With a 2:00 clock:
5 Single arm thrusters right side
10 Alternating reverse lunges with dumbbell on right side
5 Single arm...
Wednesday 200422
ENDURANCE-
Bike, Run, or Row
10:00 - 15:00 @ RPE 3 - 5
Then
3 x 1:30 @ RPE 8+
Rest 2:00 - 3:00 between
3 x :45 @ RPE...
Tuesday 200421
WOD-
2 Rounds for time of:
10 Burpees
12 Thrusters
10 Burpees
12 Power Snatches
10 Burpees
12 Push Jerks
10 Burpees
12 Hang squat...