Call: 520-370-2439

Bulldozer and Melee 4-11-21

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Warm Up

600 run or row
SPRINT every other 100 meters

2 x
10 Lunges
10 squats
10 Ring Rows
20 sec HSH
10 V-ups
5 Burpees

3 min Self Stretch

Perform each movement in whichever workout 1-3 times

Bulldozer

10 Rounds

6 C2B Pull ups or 3 MU’s
6 Pistols
6 HSPU or 3 Wall Walks
6 Cal Row

Melee

5 Rounds

10 Mace Bell Squats
6 Burpee Jumping Pull Ups Pull ups or 3 Burpee Jumping bar MU’s
200 foot run with Mace bell (100 feet of it Bell has to be held overhead, break it up as desired)

Fire Factory 4-10-21

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5 Rounds – (2 Person Teams)

Station # 1 – KB Suicides

  • Team shuffles various weights of KBs down 10ft increments until all KBs are in end zone.

Station #2 – Sandbag carry through Tire Swamp

  • Team mate navigates tire obstacle while carrying a 50# or 35# sandbag. Then, other team mate does the same.

Station #3 – Kneeling Sled Pulls

  • Team mate kneels on one knee and pulls 165# sled toward them. Other team mate pulls back
  • Both team mates can pull together in both directions
  • Total of 4 pulls (2 each)

Station #4 – 400m Run with Mace Bell

  • Team runs 400m switching off carrying a heavy mace bell. Can switch as needed.

Daily WOD 4-9-21

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Warm Up

500 meter row
3 x 10 stroke sprint 10 stroke easy

2 x
5 Lat Activator
3 pull ups

10 air squats
30 sec hollow hold
10 mission impossibles
5 Push ups
2 x 1 push up to DD to SM

Question of The Day

Would you rather eat a spoonful of wasabi or a spoonful of sugar?

CF Baseline

500 meter row

40 air squats

30 Ab mat sit ups

20 push ups

10 pullups

-5 min rest-

 

After a 5 min rest repeat Baseline backwards, the first Baseline is the only one that needs to have a score entered, GO FOR IT!!

10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
500 meter row

Home WOD 4-9-21

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Warm Up

“Roxanne” Jumping Jacks & squats
play “Roxanne” by The Police
Every time that Sting says “Roxanne” do 1 jumping  Jack, in between Jumping jacks hold the active bottom of your squat.

2 x
Pancake stretch 10 sec center, 10 sec R and 10 sec L
5 x PU to DD fast

Question of The Day

Would you rather eat a spoonful of wasabi or a spoonful of sugar?


CORE

3 Rounds

30 sec Enterprise
20 sec R plank
20 sec L plank
10 Mission Impossibles
10 plank up and downs

WOD

FRIDAY CHIPPER

Run out for 4 min, turn around and run back
50 Air squats
40 KB swings or DB Snatches
30 Overhead Weighted sit ups
20 Mountain Climbers

If you want to turn around and go back up the ladder….. GO FOR IT!!

Daily WOD 4-8-21

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Warm Up

2 X

200 meter run or row
3 Burpees
6 Lateral Box step up and overs
30 Sec Hollow hold
10 Mission Impossibles

PVC SS
20 sec Thread The needle
20 sec DD to Sm

Question of The Day

If you could repeat any one day whenever you wanted to, what day would it be?

WOD

SAMI’s B-DAY WOD!!!!

4 Rounds
8 Wall Balls
88 meter run or row

Finisher
33 Box Jumps

Rx  14# / 20#, 9′ / 10′, 20″ / 24″
Rx+ 20# / 25#, 9’/10′, 24″ / 30″
M 12″ / 20″, 8′ / 9′, 12 ” / 20″

Strength

Week #2

10 empty bar DL
5 Good Mornings

Deadlift Cycle

3-5 Rounds of 10 reps @ 55%

Superset with DL Rounds

10 V-ups

10 Scorpions

Home WOD 4-7-21

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Warm Up
5 X

3 Jumping Jacks
2 knee Tucks (jump up and bring your knees as high as you can)
1 Air squat

3 x
30 sec Hollow Hold
10 Mission Impossibles

2 perfect Stretches

Question of The Day

Would you rather never loose anything again or never break anything again?


Strength and CORE
3 x 10

1 arm  push Press (5 R, 5 L)
OH  sit ups (2 KB’s)

Use anything weighted, roll a small blanket or towel as a homemade “Ab Mat” for the sit ups. You need just enough padding to fill in the low back and give you something to push against as you sit up.

Superset movements

WOD

Deck of Cards WOD

All red cards are BURPEES!! (last day of the challenge)

Spades  and Clubs can be any movement that you have the equipment for:
Air Squats
Jumping Jacks
Box Jumps
Lunges
Table Tops
KB or DB snatches
Jump rope

You pick the movement and assign it to the suit.

Home WOD 4-6-21

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Warm Up

2 Rounds

2 min down and ups (run in place, every 20 sec do 1 Burpee =, yes they count for the challenge)
10 air squats
10 Shoulder Taps (hold plank and tap opposite shoulder)
20 sec bottom of squat hold

2x
2 Inch Worms
2 Spiderman Crawl

Question of The Day

 

Would you rather have someone impersonating you and doing really amazing things that you get the credit for or find money hidden in weird places all around your house every day but you can’t figure out where the money comes from or how it keeps getting there?


CORE
“Bring Sally Up”

Enterprise

You can find the song on Spotify or YouTube: Moby “Flower” is it’s official title.

WOD

4 Rounds

100 Singles, 50 DU’s, 2 min run, or 30 Jumping Jacks
15 Goblet Squats
10 Burpee over the broom,

Daily WOD 4-7-21

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Warm Up

3 x
100 meter run or row
5 Russian KB swings
5 American KB swings
20 Zombie kicks

3 x
5 ring rows
5 lat activators
5 Kip swings
20 arm circles

Banded Shoulder Warm Up
2 Perfect stretches

Question of The Day

Would you rather never loose anything again or never break anything again?

“Helen”

3 Rounds for time

400 meter run
21 KB swings
12 Pull-ups

Rx 35 / 53
Rx+ Go Faster
M 26 / 35

OR

“Rowing Helen”

3 Rounds for time

500 meter row
21 KB swings
12 Pull ups

Rx 35 / 53
Rx+ GO FASTER
M 26 / 35

 

Daily WOD 4-6-21

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Warm Up

500 row or 400 run

2 x
Stork walk out
Bear crawl back

2 x
10 air squats
10 sec bottom of squat hold

Spiderman to Pigeon
20 sec DD
Spiderman to Pigeon

Question of The Day

Would you rather have someone impersonating you and doing really amazing things that you get the credit for or find money hidden in weird places all around your house every day but you can’t figure out where the money comes from or how it keeps getting there?

Base Builder

AMRAP 35 min

24 Cal row or 200 meter run
12 KB Swings
12 KB Front Plank Taps
12 KB Heel Taps
6 Pause Goblet Squats, 3,3,1,1
6 1 leg KB Romanian Deadlifts
6 Sumo Deadlift High Pull

Rx 35 / 53
Rx+ 53 / 70
M 26 / 35

Home WOD 4-5-21

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Warm Up

2 Rounds

10 Superstars
10 Thrusters (weighted or unweighted)
5 Hollow Hold to Superman
5 Push ups  to Down dog

Question of The Day

Would you rather wake up every morning with a new hundred-dollar under your pillow or wake up every morning to a stocked refrigerator and never have to grocery shop again?


CORE

AMRAP 10 min

30 sec Hollow Hold or Enterprise
10 Superman Pulse
30 Russian twist
10 Table Tops

WOD

5 Rounds

AMRAP 3 min
3 Sumo Deadlift High Pull
6 Reverse Lunges
6 push ups

-2 min rest-

Use what equipment you have: Kettle Bell, Dumbell, small child.
If your equipment is not a challenging weight  then increase the reps.