Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Ring Dips
- 20 Heel Overs
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 2x5 @ 75%
- 3x5 @ 80%
Conditioning
2 Rounds for time:
- 20 Burpees
- 30 Step-ups
- 40 Sit-ups
- 500m/400m Row
Focus Movement = Burpee
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:
- 12 Calorie Row
- 20 Banded Side Steps
- 20 Cossack Squats
- 15 V-ups
Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%
Conditioning
16 minute AMRAP:
- 10 Devil Presses (35/25)
- 10 Wall Balls
- 10 Toes to Bar
- 400m Run
Focus Movement = Devil Press
Conditioning
25 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Power Cleans (135/95)
- 20 Ball Slams
- 30 Sit-ups
- 500m/400m Row
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 12 Barbell Push Presses
- 12 Dumbbell Pull Overs
- 25 Y Pulls
- 15 Dumbbell Reverse Bicep Curls
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
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Upright Rows
- 10 Kip Swings
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 Sets
- 1x(3+1) @ 75%
- 1x(2+1) @ 82%
- 1x(1+1) @ 88%
- 2x(1+1) @ 90%
Conditioning
3 Rounds for time:
- 400m Run
- 15 Overhead Squats (95/65)
- 3 Rope Climbs
Focus Movement = Rope Climb
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Good Mornings
- 10 Single Arm Kettlebell Presses (each side)
- 15 V-ups
Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 80%
- 2 sets @ 68%, match reps from first set
Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Wall Balls
- 20 Sit-ups
Focus Movement = Wall Balls
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:
- 12 Calorie Row
- 15 Clamshells (each side)
- 20 Lunges
- 0:30 Dead Hang
Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 67%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x3 @ 75%
Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Burpees
- 50 Double Unders
Focus Movement = Double Unders
Conditioning
25 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 20 Sit-ups
- 1:30 Plank
- 20 Medicine Ball Cleans
- 400m Run
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:
- 100m Run
- 20 Banded Side Steps
- 15 Dumbbell Rear Delt Flys
- 6 Strict Ring Dips
Strength
Back Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 4x5 @ 65%
Conditioning
7 minute AMRAP:
- 15/12 Calorie Row
- 9 Thrusters (95/65)
2:00 Rest
7 Minute AMRAP:
- 15/12 Calorie Row
- 9 Burpees
Focus Movement = Rowing
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups
Focus Movement = Hollow Rocks
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 8 Kip Swings
- 20 Candlestick Toe Touches
Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set
Conditioning
4 Rounds for time:
- 10 Deadlifts (185/135)
- 15 Bar Facing Burpees
- 10 Toes to Bar
- 200m run
Focus Movement = Deadlift
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:
- 12 Calorie Row
- 20 Glute Bridges
- 20 Lunges
- 15 V-ups
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x3 @ 80%
Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 25 Abmat Sit-ups
- 20 Dumbbell Z-Presses
Focus Movement = Dumbbell Z-Press
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 10 Barbell Push Presses
- 10 Dumbbell Pull Overs
- 20 Y Pulls
- 12 Dumbbell Reverse Bicep Curls
Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients
Conditioning
25 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Ring Rows
- 100m Side Shuffle (50m down/50m back)
- 20 Sit-ups
- 20 Wall Balls
- 500m/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
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Hollow Rocks
Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 2x3 @ 75%
- 2x3 @ 70%
Conditioning
For time:
Buy-in = 600m Run
Then, 8 Rounds of:
- 4 Handstand Push-ups
- 6 Toes to Bar
- 8 Step-ups
Buy-out = 600m Run
Focus Movement = Handstand Push-up
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Kip Swings
- 10 Single Arm Kettlebell Press (Each side)
- 5 Inchworms
Strength
Strict Press:
- Every 2:30 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set
Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Walking Lunges
- 25 Kettlebell Swings (55/35)
- 100m Farmers Carry (55/35)
Focus Movement = Kettlebell Swings
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:
- 100m Run
- 20 Banded Face Pulls
- 15 Medicine Ball Squats
- 15 Candlestick Toe Touches
Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 65%
- 1x4 @ 75%
- 1x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 25/20 Calorie Row
- 10 Thrusters (95/65)
- 25 Sit-ups
Focus Movement = Thrusters
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 8 Barbell Push Presses
- 8 Dumbbell Pull Overs
- 15 Y Pulls
- 10 Dumbbell Reverse Bicep Curls
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%
Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Focus Movement = Cindy