Thursday, August 27th

Workout of the Day A. Push Press 4 Sets/5 Reps B. Skill Work: 10 minutes Handstand Walk C. 10 Minute AMRAP 6 Kettlebell Swings(53/35)/(70/53) 9 Goblet Squats(53/35)/(70/53) 12 Pull-Ups/CTB Pull-Ups


Annie-T-Push-Press

Wednesday, August 27th

Wod A) Four sets of – 4 Push Press (60-70-80-85%) – rest 1 min – 30-40 sec plank hold B) Every 2 min for 10 min – 3 Front squats going hop in weight each set C) Minute on minute off for 5 rounds – 10 KB swings (53,35) – Max rep Thrusters (95, 63) […]


Wednesday, August 27th – BodyFX at 7:30 PM

WU 800 M Plate Run Stretch Wall Calves Stretch Boot Straps Weight Glutes Stretch A. AMRAP 10 5 Push Ups 10 Ball Cleans 20 Scissors B. 3 Rounds 250 M Row 15 Box Jumps 15 Wall Balls C. 3 Sets 10 T2B 10 Pistol Progressions


Wednesday, August 27th

Workout of the Day A. 6 sets of: Overhead Squat x 3 reps (increasing weight over the five sets) B. 15 Minute EMOM: Minute 1 – 7 Overhead Squats (95/63) Minute 2 – 45 second plank or L-sit hold Minute 3 – 10 calorie row      


Monday, August 20th – BodyFX at 7:30 PM

WU Basketball Game Stretch Plank Downward Dog Cobra Plank Chattaranga Lunges A. AMRAP 8 1 Suicide 10 Ball Jumping Lunges 10 Sit Ups B. 30-20-10 Pull-Ups Ball Kayaks KB Snatch C.3 sets 4 Ring Rows


Azadeh Boroumand, South Central

Monday, August 25th

WOD Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds 8-10 clapping pushups Rest 2 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Toes 2 bar x 9 Burpees x 6 Use the same barbell for both movements. Recommended weights are 155/105 lbs


Wednesday, August 20th – BodyFX at 7:30 PM

Work Out of the Day Warm Up: Dodgeball Stretch: Side kick ups Tutus A. 3 Rounds 20 Ball Balances 20 Skaters 10 Froggies Floor length bear crawls B. 3 Rounds 14 Basic Right & Left box step ups 14 Side box steps 14 Side Lunges C. AMRAP 15 Min 10 Box jumps 10 Ball Air […]


burpees-600x461

Tuesday, August 19th

WOD Workout of the Day A) Four sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60 seconds B) 10 rounds For Time: [400 meter buy in] – 3 Burpees – 5 Toes to Bar – 8 Kettlebell Shoulder to Overhead


Monday, August 18th – BodyFX at 7:30 PM

Work Out of the Day A. Warm Up Run 200m & 10 Push Ups (Before Parking) Run 400m & 10 Squats (Bush / Castle) Run 800 m & 10 Knee Tuck Run back & 20 Ball twist Stretch C Curves Reverse Plank Calves Wall Stretch B. 3 Rounds 10 KBS (24/35) (35/53) 14 Airplane KB […]


kettlebell1

Monday, August 18th

Workout of the Day A) Every two minutes, for 10 minutes (5 sets):Muscle Snatch x 1 rep(building over the course of the 5 sets to a heavy single) B) Every two minutes, for 10 minutes (5 sets):Snatch x 1 rep(building over the course of the 5 sets to a heavy single) C) Complete as many […]