Call: 520-370-2439

Daily WOD 10-20-20

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Warm Up

3 x
100 meter run or row
30 singles
10 DU’s
20 sec Sampson Stretch

then

3 x
5 Russian swings
5 SDHP
20 sec Hollow hold
20 Scuba Steve’s

2 Inch Worms
Rig Calf stretch

Question of The Day

Would you rather have to walk into every room backwards with the lights out, or have to  spend 4 nights a month alone in a haunted house?

WOD #1

Choose One

Annie

50-40-30-20-10
DU’s
Sit ups

Single Annie

100-80-60-40-20
single unders

50-40-30-20-10
sit ups

WOD #2

2 Rounds

2 min Max Russian KB Swings
-1 min rest-
2 min Mx SDHP
-1 min rest-

Rx 53 / 70
Rx+ Get More Reps
M 35 / 53

Home WOD 10-20-20

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Warm Up
3 Rounds

2 min run
2 min row
or
2 min Commandos (R reverse lunge, L reverse lunge, Burpee)
10 Zombie leg swings (5 each side)
10 Stork walks (5 each side)
10 Scorpions

then:
2 Inch Worms
20 sec Spiderman hold on each side
20 sec Shoulder stretch

Question of The Day

Would you rather have to walk into every room backwards with the lights out, or have to  spend 4 nights a month alone in a haunted house?

WOD
Buy In (do it once to start the WOD)

3 min Wall Sit (break it up as needed, does NOT have to be unbroken)

Weighted Lunges
Push ups
3-6-9-12-15-12-9-6-3

Buy Out (do it once at the end of the WOD)

3 min Plank (elbows, knees, weighted, break it up as needed, does NOT have to be unbroken)

Daily WOD 10-19-20

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Warm Up

400 meter run
or
500 meter row

3 x
5 Burpees
10 Lunges (5 each side)
5 Air squats
4 Lunge to active pigeon (2 each side)

Assessment

then
PVC SS
Snatch Warm Up

Question of The Day

Would you rather be the best at climbing trees, or changing flat tires?

Assessment

2 Min Max Air Squats

WOD

Strength EMOM

EMOM 10 min

Odd: 
1 – Low Pull
1 – High Pull
1- Snatch or (1 Power Snatch & 1 OHS)

Building sets, add weight but focus on form

Even:
5 Evil Wheels

EMOM 10 min

3 Snatches
or
3 x 1 power Snatch & 1 OHS

Home WOD 10-19-20

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Warm Up
Deck of Cards 6 min

Hearts – Comando (R reverse lunge, L reverse lunge, Burpee)
Diamond – Shoulder taps
Spade – Jumping Squats
Clubs – Hollow Rocks

Then
2 Inch Worms
20 sec Pigeon stretch each leg
30 sec hollow hold
10 Mission Impossibles

Question of The Day
Would you rather be the best at climbing trees, or changing flat tires?

WOD

Burpees
CORE
Air Squats

Total of 10 rounds with decreasing reps

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 20-18-16-14-12-10-8-6-4-2 V-Ups (or any CORE movement)
  • 30-27-24-21-18-15-12-9-6-3 Air Squats

Partner WOD 10-18-20

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Warm Up

Death by Gym Sprints (4 min)

If there are too many people to be able to maintain social distancing we will switch to Death By cal Row.

3 x

10 med ball Slams
10 med ball Goblet squats
5 med ball Burpee Thrusters

then:
3 inch worms
10 Table Tops
10 Scorpions

Question of The Day

Would you rather have one nipple or two belly buttons?

WOD

AMRAP 20 min

40 alternating Back Squats
40 alternating Russian Twists
20 alternating Stones over shoulder
20 alternating Burpee box jump overs
10 alternating 30 sec rowing sprints for meters

Every movement is alternating every rep. Back squats are from the rack, bar remains in back rack position until all squats are completed.

Rx 95 / 135, 15 / 25, 50 / 75, 20″ / 24″
Rx+ 115 / 155, 25 / 35, 75 / 100, 24″ / 30″
M 65 / 95, 10 / 15, 30 / 50, 12″ / 20″

Bulldozer WOD 10-18-20

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50 cal Row
5 Bear complexes
40 cal Row
10 Bear complexes
30 cal Row
15 Bear complexes
20 cal Row

1 Bear complex = 
1 deadlift
1 hang Power clean
1 Front squat
1 Push Press
1 Back squat

Can be completed as:
1 squat clean thruster
1 back squat

Rx 65 / 95
Rx+ 95 / 135
M 45 / 65

Home WOD 10-18-20

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Warm Up

Run 400 meters or Row 500 meters or 3 min Jump rope

“Roxanne” by The Police

Hold front plank, every time Sting sings “Roooxxaaannee”  Do 1 mountain climber on each side. Try to stay in plank for the entire song, but if you need to rest go up into Down Dog and stretch out.

Then:
2 x
30 sec Down Dog
10 Scorpions

Question of The Day

Would you rather have one nipple or two belly buttons?


WOD
“Marquerita”

50 rounds For Time

1 Burpee
1 Push Up
1 Jumping Jack
1 Sit up
1 Handstand (20 sec front plank)

Fire Factory 10-17-20

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5 rounds – 3 person teams

Station #1 – KB Hoist and Mace Bell squats

  • 2 Members continuously hoist 70lbs KB
  • 3rd member performs 20 reps Mace Squats
  • Rotate all members through squats

Station #2 – Hose Pack Run and Sled Push/Pull

  • 2 members continuously push/pull 250lbs sled 50ft
  • 3rd member runs 200m with hose pack
  • rotate all members through hose pack run

Station #3 – Door Breach and Battle Hoses

  • 2 members continuously rotate through battle hoses
  • 3rd member performs door breach style sledge strikes (move tire to cone and back or 10 strikes each side)
  • rotate all members through door break strikes.

Score: Total number of times your team moves the 500lbs sled 50′

CAT B-Day WOD 10-16-20

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Warm Up

TABATA (2 x 8 min total)

Jumping Jacks
Oblique Mountain Climbers
Goblet Squats (KB, go light it’s a warm up)
Box step ups

3 x
30 sec Hollow Hold
10 Mission Impossibles
20 sec Cossack stretch each side

Question of The Day

Would you rather have plants grow at 20 times their normal rate when you are near or for people and animals to stop aging when you are near them?

WOD

For Time

37 Box jumps
10 Devil press
18 Back Squats (from the rack)
83 Sit Ups

Rx 95 / 135
Rx+ 115 / 155
M 65 / 95

Goals

In remaining class time work on your
Goals & Mobility!!

Home WOD 10-16-20

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Warm Up
3 Rounds

10 Jumping Jacks
2 Push Ups
2 Hot Lizards
10 Zombie kicks
10 Stork kicks

Then:
20 sec Pigeon Stretch each side
20 sec Pancake stretch

Question of The Day

Would you rather have plants grow at 20 times their normal rate when you are near or for people and animals to stop aging when you are near them?


WOD
5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Overhead Squats

After 5 Rounds of the run and squats then:

– 1 min rest –

2 min max V-ups

-1 min rest –

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Weighted Lunges

After 5 Rounds of the run and Lunges then:

– 1 min rest –

2 min max  Table Tops