Call: 520-370-2439

Daily WOD 9-9-21

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Warm Up

2x
200 meter run or row
10 Forward Backward Lunges
1 Plank Wheel
10 Air Squats

2x
10 Scapular Push Ups
20 sec DD to SM
Pancake stretch

Question of The Day

Would you rather have all your clothes fit perfectly or have the most comfortable pillow, blankets, and sheets in existence?

WOD

Base Builder 
AMRAP 35 min

50 Darts on Erg
Right side 36′ Walking Curtsey Squat
Right Side 36′ Walking Plank DB Pull Through
5 Sandbag Squat Cleans
50 Darts on Erg
Left side 36′ Walking Curtsey Squat
Left Side 36′ Walking Plank DB Pull Through
5 Sandbag Squat Cleans

Daily WOD 9-8-21

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Warm Up

Death By Gym Sprints or Cal Row (4 min)

1 x Rig Tap Plank Walk
30 Singles
PVC SS
Rig Calf Stretch

Question of The Day

Would you rather eat a cockroach or lay on a bed full of cockroaches for 10 minutes?

Skills / Tech

WOD

#1

3 X
1 min MAX Cal row
-2 min rest-

#2

3 X
1 min MAX Cal Bike
-2 min rest-

#3

3 X
200 meter run
-2 min rest-

Daily WOD 9-7-21

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Warm Up

200 meter run or row
36′ Burpee Long Jump
200 meter run or row
36′ Stork Walk
200 meter run or row
Bear Crawl

2x
5 Rocking Push ups
3 Negative push ups
Thread The Needle
10 Scorpions

Bench Press W/U
10 empty bar, 8, 6, 3

Question of The Day

If you HAD to choose would you rather be a Werewolf or a Vampire?

Strength

Bench Press Cycle Wk #9

1-3 sets of 3 reps @ 88%

Rest 3-4 minutes between sets

WOD

For Time (10 min time cap)

Buy In
1000 meter run or row

Then 8 rounds
8 Deadlift
2 Burpee over Bar
8 V-up

Repeat rounds, decreasing reps of Deadlift and v-ups by 1 each round until you finish with 1 deadlift and 1 V-up.
Burpees remain at 2 reps every round.

Rx 155 / 225
Rx+ 185 / 255
M 125 / 155

Daily WOD 9-6-21

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Warm Up

Labor Day WOD
Reminder: Holiday hours: Group classes at 7:15 – 8:30 – 9:45
Closed the rest of the day

400 run or row
SPRINT the last 100 meters

Team Burpee Line Team Races!!

3x
Box Jump Stack
5 Lat Act
5 Ring Rows
Ring Shoulder Stretch
5 Jumping Squats

2 Perfect Stretches

Question of The Day

If you HAD to choose would you rather eat a 5 pound Candy Corn or a 5 pound Gummy Bear?

WOD

Labor Day WOD

1 mile run or 2k row
then:
10 Rounds
1 x Box Jump Ladder
3 T2B
4 Stones
5 Mace Bell Squats
KB Shuffle

Bulldozer & Melee 9-5-21

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Warm Up

600 run or row
Alternating speeds every 100 meters

2-3 rounds
5 Ring Row
5 Lat Act
1 Pull up
1 negative push up
20 sec DD
6 Lung out
3 Air squats
Bear Crawl back

20 sec bottom of squat hold
20 sec hip opener
Ankle Dorsiflexion with band

Bulldozer

“Chelsea”

EMOM 30 min
5 Pull Ups
10 Push Ups
15 Air Squats

Rx+ C2B

If you don’t complete all reps in 1 min, take the next min off

Melee

3 Rounds

1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

Fire Factory 9-4-21

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Philip-LDH

Teams of 6 people = Run + stations 1-5
Teams of 5 people = Run + stations 1-4
Teams of 4 people = Run + stations 1-3

***COACH’S NOTE: Start team members 2-5, 2-4 or 2-3 at stations 1-5, 1-4, 1-3 respectively. Team member #1 start with the 200m SB run to “start the clock”. When the #1 team member finishes the 5th round and technically was to go on their “6th Run” the team is done.  

3 ROUNDS

Time keeper – 200m run with sandbag

  • 1st team member runs 200m with sandbag over shoulders then gives sandbag to next team member ro run and goes to station 1 until relieved.

Station#1 – rescue sled drag 165# and heavy KB hoist

  • alternates between 50ft backwards sled drag 165# and 2 heavy KB hoists until relieved

Station #2 – battle hoses

  • performs battle hoses until relieved by runner

Station #3 – KB Step ups

  • continuously alternate step up holding 50% BW (KB x 2) until relieved

Station # 4 – Sledge Strikes

  • continuously strike a tire with sledge hammer or mace bell until relieved

Station #5 – Plank Slides

  • crawl 35ft stretches with feet on slides. When relieved by person from station 4, return to 200m run with sandbag

****1st team member returns from the 200m SB run and relieves Team Member #2  at Station 1. They relieve their third team member at Station 2 and so forth. The last person on the team is knocked off the course and goes to the 200m SB run. When they return, they relieve their team mate at Station 1 who pushes on to Station 2 and that team mate moves on to Station 3, etc, etc. The last team is pushed off the course and goes to the 200m SB run and the process continues.****

Daily WOD 9-3-21

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Warm Up

Dodge Ball or Down and Backs

2x
Bear crawl out
30 sec Hollow Hold
Zombie back
Rig calf stretch
Crab walk out
10 Mission Impossibles
Duck walk back
1 Plank Wheel

Sampson Stretch to DD (both sides)

Question of The Day

Would you dress like a Fairy, wings, wand glittery skirt, sparkly make up? For an entire month for $1,000? $2,000? $3,000? etc…

Base Builder
AMRAP 32 min

* Interval 800 run or row
10 Dips or 3-5 weighted or negatives
3 Wall Walks or 1 Box walk around
1 min MAX box jump overs

* Alternate walk and run, or easy and fast row. 
   Start with slow, end with sprint.
Rx 20″ / 24″
Rx+ 24″ / 30″
M 12″ / 20″

 

Daily WOD 9-3-21

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Warm Up

TABATA x 2

Jumping Jacks (Hamstring Stretch)
Burpees (Down Dog)
Russian KB Swings (American KB swings on second TABATA)
Ring Rows (ring Shoulder Stretch)

PVC Pivot Stretch
Floor Forearm and wrist Stretches
2 perfect Stretches

Question of The Day

Would you rather tell a lie for a good reason or tell the truth for a bad reason?

Skill

“Bring Sally Up Pull Ups”

One strict pull up for every “Bring Sally Up”

WOD

3 Rounds

AMRAP 2 min
10 Russian twist
5 Burpee plate Thrusters
-90 sec rest-

AMRAP 2 min
20 KB Swings
10 KB Heal taps
-90 sec rest-

Rx 35 / 45, 35 / 50
Rx+ 45 / 55
M 25 / 35, 26 / 35

Daily WOD 9-1-21

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Warm Up

3 x
200 M run or row
6 rocking push ups
3 negative push ups
6 Bridge leg lifts
6 Shin taps

10 empty bar Bench Press
10 Stork Walks
20 arm circles
20 Zombie kicks

Question of The Day

If you could re-watch any movie for the first time, what would it be?

WOD

Strength Day

Bench Press cycle Week #8
2-3 sets of 3 reps @ 85%

Superset

Bench Hip Thrusts
3-5 sets of 10 reps with moderate weight

KB Death March
3-5 sets of 10 Steps

Mobility

Ankle Dorsiflexion

10 x 5 sec hold of banded Dorsiflexion mobility (each Leg)

Daily WOD 8-31-21

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Warm up

“Birthday Tag”

2x
20 sec HSH or 2 negative HSPU or 10 Shoulder taps
10 Wall Squats

2x
10 Ring rows
Ring Shoulder stretch
20 Singles

20 sec SM into Pigeon
20 sec bottom of Squat hold
Rig Calf stretch
Hamstring stretch

Question of The Day

Would you rather have no taste buds or be color blind?

CORE

AMRAP 10 min

28 Russian twists
28 Side Plank Hip taps (14 each side)
28 Ball V-ups
28 Plank up and Downs
28 Knee Ups

1/2 reps on second round

WOD

For Time

8 HSPU
93 meter run or row
31 Wall Balls
93 meter run or row
28 Pull Ups
93 meter run or row
365 Singles
93 meter run or row

Rx 14# / 20#, 10′ / 11′
Rx+ C2B
M 10# / 14#, 9′ / 10′