Call: 520-370-2439

Daily WOD 9-29-21

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Warm Up

2 Rounds
500 Row
10 forward backward lunges (5 each side)
10 Shoulder Taps
10 Jumping Lunges

20 sec DD -20 sec Spiderman- 20 sec pigeon

Question of The Day

If you had intro music, what song would it be? Why?

CORE

CORE 50

50 Russian Twists
50 Plank Leg Lifts
50 Sec Enterprise
50 Banded Oblique twists
50 OH Plate Sit ups

Rx 25 / 35
Rx+ 35 / 45
M 15 / 25

WOD

Festivus PREP WOD #3

AMRAP 12min

24′ DB Lunge
12 DB Cleans
6 Wall Walks (Intermediates)
or
12 DB S2OH (Novice & Masters)
-30 sec rest-

Rx (Int) 35 / 50
M (Nov) 20 / 35

You can also partner with someone in class and skip the 30 sec rest break movements up as desired.

Daily WOD 9-28-21

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Warm Up

1 min row
10 empty bar DL
10 Scorpions
30 sec Hollow Hold
Repeat
with light weight DL at 8 reps
Repeat
with less light weight DL at 6 reps

10 Ring Rows
3 Pull ups
20 arm circles
2 Perfect Stretches

Question of The Day

Would you rather Have a dog with a cat’s personality or a cat with a dog’s personality?

Base Builder

Base Builder (35 min time Cap)

500 meter row
10 Deadlifts (Add Weight)
10 Knee Taps with extension
10 Pull ups

Rep Scheme = 10-8-6-4-2-4-6-8-10

Keep adding weight to DL every round and decrease reps up to 2 reps, then take the weight off every round and increase reps. If you finish all reps before time cap row for meters at 70% to 35 min.

Daily WOD 9-27-21

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Warm Up

2 Rounds

2 x (2 min)
30 sec easy row
30 sec SPRINT

5 Russian Swings
3 American swings
2 box Jumps
1 Negative Push Ups

2 x
3 reaching inch Worms
20 Sec Sampson stretch

Question of The Day

Would you rather eat no candy at Halloween or no turkey at Thanksgiving?

Strength

Bench Press Cycle Wk  #12

Build to 85-90% for 1 rep

De-load in prep for 1 Rep Max next week

8
6
4
2
1-1-1

WOD

3 min row
10 KB Swings
10 Box Jumps

-90 sec rest-

2 min row
20 KB Swings
20 box jumps

-90 sec rest-

1 min row
30 KB Swings
30 box jumps

Rx 35 / 53, 20″ / 24″
Rx+ 53 / 70, 24″ / 30#
M 26 / 35, 12″ / 20″

Bulldozer & Melee 9-26-21

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Warm Up

1200 meter run or row
-1 min rest-
40 T2B
30 KB SDHP
20 Burpees
-1 min rest-
1200 meter run or row

10 Wall Walks, can be split up and done whenever you like.

Scale options
T2B= 20 Toe Taps
Wall Walks = 5 Box Walk Arounds

Rx 53 / 70
Rx GO FASTER
M Knee ups, 35 / 53

Bulldozer

Clash Of The Fittest Prep with Flair

Buy In: 1000 meter run

Then 4 rounds
9 Power Snatch or Cleans
9 Pull ups
9 KB Swings
-1 min rest-

Rx 65 / 95

Melee

1 x 35# / 45# on sled
100′ sled drag forward
100′ sled rag backward
10 Pull ups
15 Push Ups
20 Air squats

-1 min rest, Add plate to sled 25# / 35#-

Repeat until you can no longer SPRINT with the sled, The first round that you have to walk the sled is your last round.

Fire Factory 9-25-21

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“If this is wrong, I don’t want to be right”

3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

  • One team mate runs 200m with Mace Bell
  • Other two flips heavy tire
  • Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Heavy Wall Balls (3 mins)

  • Team mate #1 drags 165# sled backwards 35 ft then relieves someone at wall balls
  • Other two team mates are alternating HEAVY walls balls
  • Wall ball must be kept in motion but does not have to be caught each time
  • rotate through course for 3 mins

-30 sec rest-

Station #3 – Soft Stone over highest bar (3 mins)

  • Teammates rotate through tossing soft stone over the highest bar they can

Daily WOD 9-24-21

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Warm Up

Deck of Cards W/U

Hearts = Burpees
Diamonds = V-ups
Clubs = Lat Activators
Spades = Lunges

2 x
30 sec easy row
30 sec SPRINT

2 x
3 Reaching Inch Worms
2 Negative Push Ups
1 Plank Wheel

PVC SS
2 perfect stretches

Question of The Day

Would you rather be chased by 5 Zombies, or 1 Werewolf?

WOD

1200 meter run or row
-1 min rest-
40 T2B
30 KB SDHP
20 Burpees
-1 min rest-
1200 meter run or row

10 Wall Walks, can be split up and done whenever you like.

Scale options
T2B= 20 Toe Taps
Wall Walks = 5 Box Walk Arounds

Rx 53 / 70
Rx GO FASTER
M Knee ups, 35 / 53

Daily WOD 9-23-21

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Warm Up

Down and Backs

2 x
6 Empty bar Front Squat
5 Empty bar Push Press
4 Empty bar lunges

2 x
20 Sec Sampson Stretch each side
3x 4 count squats
10 Table Tops

Question of The Day

Would you rather lose your sense of touch or your sense of smell?

Strength

Front Squat Wk #2

3-5 Rounds of 10 reps @ 55%

Superset

10 Table Tops
30 Sec Enterprise

WOD

AMRAP 4 min

10 Push Press
10 Back Rack Forward Lunges
100 meter row or run

-2 min rest-

Repeat

Start back at the beginning on second AMRAP, score is the AMRAP with the least number of rounds and reps

Daily WOD 9-22-21

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Warm Up

500 row or 400 run

5 x 100 meter “Rowling”

2 x
20 sec HSH
10 Forward Backward Lunges

2x
10 Ring Rows
10 Plank Hold with Leg Lifts
20 Sec DD to SM
20 Zombie Kicks

Kneeling Hamstring Stretch
PVC SS
Snatch Tech

Question of The Day

Would you rather be a Professional athlete for a year (must pick a sport)
or
A movie star for a year

WOD

10 Rounds (20 min Cap)

200 meter row
10 DB Snatches
5 Pull ups

Rx 35 / 50
Rx+ C2B Pull ups or 3 MU’s
M 20 / 35

Daily WOD 9-21-21

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Warm Up

Fish Game or Darts 4 min

2 Rounds
Spiderman out
30 sec Hollow Hold
Bear Crawl back
3 Negative Push Ups
Zombie out
10 Mission Impossibles
Crab Walk back
3 Push Ups

After Bench Press Cycle, your choice to do Pistols and CORE or Row for Challenge meters.

Question of The Day

Would you rather cut all your hair off or shave your eyebrows?

Strength

Bench Press Wk #11

Work up to 95% for 1 rep

8
6
4
2
1-1-1-1

Part#2

Pistols

W/U
10 Step ups, toe under
10 Step ups, foot flat
10 Step ups, foot off ground

3-5 Rounds
20 Alternating pistols (or weighted Step Ups)
30 Sec Enterprise

Daily WOD 9-20-21

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Warm Up

3 Rounds
200 meter row
4 Burpees
4 step overs
4 box jumps

Then
5 x 4 Count Squats
10 jumping Squats
20 Sec Thread The Needle
20 sec Pigeon Stretch
Rig Calf Stretch

Question of The Day

Would you rather eat a birthday cake with flies in the filling and 20 presents!
or
One great tasting cup cake and only one present!

CORE

AMRAP 8 min

10 OH KB sit ups
20 Side Plank Hip Taps (10 each side)
10 double count KB Heal Taps
20 KB Side Bends (10 each side)
10 Shin Taps

WOD

2 Rounds

3 min
500 meter row
Max Burpees over ERG in remaining time
-90 sec rest-

3 min
400 Run or Bike 25 / 35 cal or 500 row
Max box jump overs in remaining time
-90 sec rest-

Rx 20″ / 24″
Rx+ 24″ / 30″
M 12″ / 20″

Score is total number of Burpees and box Jumps combined