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Thursday, July 4, 2013

Alpha 4 Sets of 20 Dumbbell Walking Lunges @1010 Rest 90 seconds Max Reps Ring Dips Rest 90 seconds Then 10 minute A.M.R.A.P. 5 Power Cleans (135/95) 10 Hand Release Push-ups 100m Run   Beta 4 Sets of 20 Dumbbell Walking Lunges @1010 Rest 45 seconds 10 Single Arm Dumbbell Row @2111 (Each arm) Rest 45 seconds 45 second Plank Hold Rest 45 seconds Then 10 minute A.M.R.A.P. 5 Dumbbell Ground to Overhead... Continue reading

Wednesday, July 3, 2013

Alpha 4 Sets of  3-5 Shoulder Press @20×1 Rest 90 seconds 10-15 Toes-to-Bar Rest 90 seconds Then 3 Sets for Max Reps Pull-ups 60 seconds Rest 30 sec. Thrusters (95/65) 60 seconds Rest 30 seconds Double Unders 60 seconds Rest 30 seconds   Beta 4 Sets of  8-10 Shoulder Press@20×1 Rest 45 seconds 30-45 seconds Flutter Kicks Rest 45 seconds 50’ Bottom’s Up Kettlebell Carry each arm Rest... Continue reading

Tuesday, July 2, 2013

Alpha 5 Sets of 4-6 Deadlifts @21×1 Rest 20 seconds Max Ring Push-ups @1010 Rest 2 minutes Then 10 min A.M.R.A.P. 15 Kettlebell Swings (24/16) 15 Wall Ball Shots   Beta 4 Sets of 6-8 Romanian Deadlift @2011 Rest 45 seconds 10-15 Push-ups @21×1 Rest 45 seconds 15 Wall Balls Rest 45 seconds 8-10 Elbows to Plank Rest 45 seconds Then in Teams of 3 with only 1 partner per station Station 1 400m... Continue reading

Why are there multiple WODs?

Why are there now multiple WODs?  Well to answer that question we could either tell you a long story that started 3 years ago, or we can give you the Cliff Notes version.  Yeah, I opted for the Cliff Notes version too.  As you know from coming to the gym today we are now offering two different WODs for you to choose from each class.  They are both hard and challenging, one is more metabolic conditioning,... Continue reading

Monday, July 1, 2013

Alpha 4 Sets of  1.1.1.1 Power Clean  Rest 2 minutes 2-3 Weighted Pullups @21×0 Rest 2 minutes Then 3 Rounds for time: 20 Box Jumps (24/18) 15 Burpees   Beta 5 Sets of 20 Kettlebell Swings Rest 30 seconds 8-10 Dumbbell Front Squats @20×1 Rest 30 seconds 8-10 Ring Rows @2111 Rest 30 seconds Then 2 sets for times of 15 Burpees 400m Run Rest exactly 2 minutes   Continue reading

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