Call: 520-370-2439

Home WOD 4-16-21

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Warm Up

400 run, 500 row
or
3 min jump rope
Just get the blood flowing!

4 x
3 Push Ups
10′ lateral plank walk
Down Dog to Spiderman

Question of The Day

Would you rather wake up every morning with a different hairstyle, or have your favorite hairstyle the rest of your life and never be able to change it?

WOD

100 air squats
30 sec wall sit
80 lunges
30 sec wall sit
60 Jumping John Jackson
30 sec wall sit
40 hand release push ups
30 sec wall sit
20 shoulder taps
30 sec wall sit
1 min plank hold

 

Daily WOD 4-15-21

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Warm Up

3 min row
20 Stroke Pyramid

30 sec drive drill
30 sec swing drill
1 min easy row

10 Scorpions
10 Table Tops
2 Perfect stretches

Question of The Day

Would you rather go without shampoo for the rest of your life or toothpaste for the rest of your life?

Assessment

1000 meter row time trial

– 5-8 min rest –

Then

Strength

Deadlift Cycle Wk #2

3-5 Rounds 10 reps @ 55%

Superset
10 V-up to hollow Hold
10 Knee Taps

Home WOD 4-15-21

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Warm Up

3 X
2 Burpee
4 Lunges
6 Mountain climbers

3 x
2 Push up to Down Dog
4 Spiderman
6 Table Tops

Question of The Day

Would you rather go without shampoo for the rest of your life or toothpaste for the rest of your life?

WOD

5 Rounds

10 Burpees over anything
20 KB Swings or 20 Alt DB Snatches
30 Sec Enterprise

Home WOD 4-14-21

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Warm Up

2 Rounds

30 sec Jumping jacks
30 sec Push Up to Down Dog
30 sec jump tucks
30 sec Spiderman Lunges

Question of The Day

Would you rather be forced to listen to the same 10 songs on repeat for the rest of your life or forced to watch the same 5 movies on repeat for the rest of your life?


WOD

Add 1 rep each round for each movement
Start at 1 rep each up to 100, and then all the way back to 1
1 – 2 – 3 – 4 – 5…..etc to 100, and back down

air squats
sit ups
1-100

air squats
push ups
100 – 1

Daily WOD 4-14-21

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Warm Up

500 row or 400 run
SPRINT the last 100 meters

30 Jumping Jacks
20 Lunges
10 Box jump or step overs
5 Burpees
10 Ring rows
20 sec hanging Hollow Hold
30 sec Down Dog

Question of The Day

Would you rather be forced to listen to the same 10 songs on repeat for the rest of your life or forced to watch the same 5 movies on repeat for the rest of your life?

CORE

AMRAP 10 min

10 Bent Over Rows
10 Toe Taps
10 DB Pull Throughs
10 V-ups

WOD

2 Rounds (19 min )

AMRAP 4 min

10 Pull ups
5 Devils Press

-1 min rest-

AMRAP 4 min

10 HRPU
5 Box Jump overs

-1 min rest-

Rx 35#/50#, 20″ / 24″
Rx+ 24″ / 30″
M 20# / 35#, 12″ / 20″

 

Daily WOD 4-13-21

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Warm Up

TABATA x 2 (8 min)

Jump Rope
Forward backward lunges
Burpees
Push up to DD

2 x
5 lat activators
Ring Shoulder Stretch

2 x
20 sec Couch Stretch
20 Zombie kicks

PVC SS
Bergener Warm up

Question of The Day

Would you rather your shirts be always two sizes too big or one size too small?

Assessments

#1

Max Wall Sit

#2

Max Bar Hang

WOD

EMOM 10 min

Alternating minutes

#1
Max ground to Overhead

#2
4 T2B
4 Quad Killers

Quad Killer = 1 R forward lunge, 1 R reverse lunge, Lateral bar jump

Rx You choose the weight, score is total G2O x weight of bar + reps of T2B and Quad Killers

 

Home WOD 4-13-21

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Warm Up

400 meter run

2 x
20 Arm circles
20 elbow circles
20 wrist circles
5 Burpees
2 Inch Worms

Question of The Day

Would you rather your shirts be always two sizes too big or one size too small?


WOD

100 Thrusters for time

Every minute stop and do 10 sit ups!

For weight use whatever is available: broom stick, gallon of milk, cat, kid, bag of dog food, etc…

Home WOD 4-12-21

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Warm Up

3 x
5 Burpees
30 Singles (if you don’t have a rope, you can either do Jumping Jacks, or “air Jump Rope” )
30 sec Hollow Hold
10 Supermans
10 air squats

Then:

30 sec Couch Stretch each leg
2 Inch Worms

Would you rather have one nipple or two belly buttons?


WOD

“Annie on The Run”

50 Sit ups
50 DU’s (100 Singles)
400 meter run
40 Sit ups
40 DU’s (80 Singles)
400 meter run
30 Sit ups
30 DU’s (60 Singles)
400 meter run
20 Sit ups
20 DU’s (40 Singles)
400 meter run
10 Sit ups
10 DU’s (20 Singles)
400 meter run

Daily WOD 4-12-21

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Warm Up

3 x
100 run or row
5 empty bar squats
30 singles

Then
5 Back Squats @ 50%
Spiderman out
Bear Crawl back
5 Back Squats @ 70%
Spiderman out
Bear Crawl back

20 sec Hip opener both sides
Rig Calf Stretch

Question of The Day

Would you rather have one nipple or two belly buttons?

WOD

Base Builder

AMRAP 30 min

3 min row ( 40:20, 40 sec @ 70%, 20 sec sprint)
or
3 x Building Run ( 70% pace to main parking gate, sprint through parking lot, on last round sprint into building)

8 Back Squats @ 75% to 85% of Max BS
16 Ball Crunches
32 DU’s

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)