fbpx

WOD

1/18/19

1/18/19

Tony!

Conditioning:
 
PARTNER WORKOUT
TEAMS OF 2…

AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer’s Lunge

-Rest 2:00-

AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer’s Lunge

*Partner 1 completes a full round while Parter 2 holds plank.
 
PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate

*Both athletes perform reps at same time, both perform 60.

1/14/19

1/14/19

Lisa!

Skill/Strength:

EXTENDED WARM-UP

Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

Conditioning:
FOR TIME

12-10-8-6-4
Hang Squat Clean

12-12-12-12-12
Burpee to Target

L1: 155/105
L2: 135/95
L3: 115/75 or lower
 
CORE FINISHER
3 SETS
25 Weighted Sit-ups

*Use KB or DB Across Chest

1/11/19

1/11/19

Liz! New Pulse Class Times! Mon, Wed, Fri 5:30pm! Tues, Thurs, Sat 10:15am!

Skill:

Skill Development:

  • 10 mins to work on bar muscle ups! Scaling options, pull ups, kipping, strict, etc
 
Conditioning:
 
For Time:

50 Alt DB Snatch
30 Single DB Front Rack Box Step Ups
20 Bar Muscle Ups
30 Single DB Front Rack Box Step Ups
50 Alt DB Snatch

15 Min Time Cap! Get as far as you can!

L1: 50/35, 24/20″
L2: 45/30, 20/18″, 1 burpee + 1 pull up or jumping chest to bar
L3: 40/25 or lower, 18/16″ or lower, pull ups, banded pull ups

1/9/19

1/9/19

Damon Praying to the Barbell Gods. New Pulse Class Times! Mon, Wed, Fri 5:30 Pm. Tues, Thurs, Sat 10:15 am. Come check it out!

Skill/Strength:

Back Squat (3 Rep Max)
 
Conditioning:
EMOM 18 Mins:
Min 1: 10 Back Squats + 30 Double Unders
Min 2: 10 Burpees Over the Bar + 30 Double Unders
Min 3 – Recover

L1: 155/105
L2: 135/95, 15 DU or 60 singles
L3: 115/75 or lower, 30 singles

1/7/19

1/7/19

Pastor Joe! New Pulse Class times! Mon, Wed, Fri 5:30 pm! Tues, Thurs, Sat 10:15am! Come check it out!

Conditioning:

Fight Gone Bad
 
Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest
 
Optional Finisher:

 

3 Sets
30 Glute Bridges
*Every 10 reps, pause at the top and hold for 15s

 

12/29/18

12/29/18

Super Saturday! Lynne!

Conditioning:

Partner Workout!

AMRAP 7 Mins:
Partner 1 – 10 KB Swings
Partner 2 – Max T2B

Rest 3:00

AMRAP 7 Mins:
Partner 1 – 10 Box Jump Overs 24/20″
Partner 2 – Max KB Goblet Squats

Rest 3:00

AMRAP 7 Mins:
Partner 1: 200m Run or 250m Row
Partner 2: Max Woman Makers
50/35 or lower

L1: 70/53
L2: 62/44, Knees to Elbows, Elbow Plank
L3: 53/35 or lower, 20/18″ or lower, Vups or Sit Ups

Partner 1 completes the set of reps of each movement while the other works for max reps. Once partner 1 completes the task, partners switch

 
 

12/22/18

12/22/18

Parties all around at this place! Come in today for the last wod before Christmas! Evviva will be closed Monday the 24th and Tuesday the 25th.

Conditioning:

“12 Days of Christmas” 
1 Muscle up OR 1 DB Man Maker (35/25)
2 DB/KB Snatch (50/35)
3 HSPU or  HR Push-ups
4 Pull-ups (C2B)
5 Burpees
6 Toes to bar
7 Wall balls (20/14)
8 Box jumps (24″/20″)
9 Kettlebell swings (53/35)
10 DB Lunges (35/25)
11  DB/KB Thrusters (35/25)
12 Calories on the rower OR 12 oz of beer

Complete the reps like the song. Example: 1 rep, then  2 reps, then 1 rep. 3 reps, 2 reps, 1 rep. ect.

Modify as necessary.

 

12/21/18

12/21/18

FUNctional Fitness with D$!

Conditioning:

“12 Days of Barbell” 
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

L1: 95/65 L2: 75/55 L3: 65/45

Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc.
 

 

12/20/18

12/20/18

Pictures of Pepper always appreciated. Thank you Pepper for your service.

Conditioning:

EMOM 21 Minutes:

Min 1 – 10 DB Up/Downs
Min 2 – 50 Double Unders
Min 3 – 12 C2B or 8 Strict Pull Ups

L1: 35/25
L2: 30/20, 1/2 DU or singles, 6 C2B or 4 Strict PU
 
Core Finisher:
3 Sets of:
20 Weighted Tuck Hold Single Leg Lowers
Rest 30s
30 s Side Plank Hip Lifts + 30s Side Plank Hold
Repeat on opposite side with no rest
Rest 30s

 

WP Facebook Auto Publish Powered By : XYZScripts.com