Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients
Conditioning
25 minute AMRAP:
- 10 Ground to Overhead
- 10 Burpees over Bar
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 500/400m Row
Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients
Conditioning
25 minute AMRAP:
- 10 Ground to Overhead
- 10 Burpees over Bar
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 500/400m Row
Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)
Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Glute Bridges
- 30 Single Unders
- 15 Band Pull Aparts
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x1 @ 95%
Conditioning
15 minute AMRAP:
Buy-in = 1000m/800m Row
Then, in remaining time:
- 10 Ground to Overhead (95/65)
- 20 Walking Lunges
- 20 Clam Crunches
- 10 Bar Facing Burpees
Focus Movement = Ground to Overhead
Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)
Warm-up
5 minutes for quality:
- 100m Run
- 15 Medicine Ball Hamstring Curls
- 10 Ring Rows
- 0:30 Hollow Hold
Strength
Strict Press:
- Every 2:00 x 3 sets
- 3x8 @ Heavy Weight
Conditioning
16 minute AMRAP:
- 10 Deadlifts (185/135)
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 30/24 Calorie Row
Focus Movement = Deadlift
Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Glute Bridges
- 15 Calf Raises
- 0:20 Side Plank (each side)
Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 78%
Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 15 Deadlifts (115/80)
- 10 Thrusters (115/80)
- 15 Ball Slams
- 30 Clam Crunches
Focus Movement = Deadlift
Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 0:30 Ring Support Hold
- 0:30 Hollow Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 2x4 @ 86%
Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Weighted Step-ups (25/20)
- 25 Clam Crunches
Focus Movement = Power Clean
Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders
Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 100m Run
- 10 Walking Lunges
- 10 Rear Delt Flys
- 10 Hanging Leg Raises
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 56%
- 1x5 @ 61%
- 3x5 @ 66%
Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Ring Rows
- 20 Clam Crunches
- 15 Calorie Row
Focus Movement = Ring Rows
Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists
Warm-up
5 minutes for quality:
- 100m Run
- 8 Single Arm Dumbbell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 80%
- 1x1 @ 85%
- 1x1 @ 90%
- 2x1 @ 92%
Conditioning
15 minute AMRAP:
- 200m Run
- 30 Kettlebell Swings (55/35)
- 30 Walking Lunges
- 30 Clam Crunches
- 30 Push-ups
Focus Movement = Kettlebell Swings
Wednesday 22nd - 6am & 12pm Classes Only!
Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges
Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)
Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%
Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Focus Movement = Medicine Ball Cleans
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run
Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 0:20 Hanging L-sit Hold
Strength
Snatch Balance + Overhead Squat:
- Every 1:30 x 5 sets
- 1x(1+4) @ 62%
- 3x(1+4) @ 72%
- 1x(1+4) @ 62%
- Percentages are of 1RM Snatch
Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 200m Run
Focus Movement = Power Cleans
Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Glute Bridges
- 20 Heel Overs
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 76%
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row
Focus Movement = Dumbbell Snatches
Conditioning
28 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Toes to Bar
- 20 Goblet Squats (55/35)
- 20 Burpees
- 30 Clam Crunches
- 400m Run
Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 0:45 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Step Back Lunges (each side)
- 15 Single Arm Dumbbell Strict Press (each side)
- 0:45 Dead Hang
Accessory #3
3 Sets:
- 15 Slow Clam Crunches
- 1:00 Plank
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Monster Walk Steps
- 15 Hollow Rocks
- 10 Jumping Lunges
Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 2x1 @ 91%
Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%
Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row
Strength
Front Squat:
- 1RM
Conditioning
12 minute AMRAP:
- 12 Power Cleans
- 18 Ball Slams
- 24 Clam crunches
Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 20 Sprawls
- 100m Farmers Carry
- 200m Run
Strength
Back Squat:
- 1RM
Conditioning
12 minute AMRAP:
- 15 Dumbbell Thrusters
- 15 Burpees
- 15 Clam Crunches