Monday 01/11/2021

HF30 FULL-BODY WORKOUT 

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press

*Alternate DB in hands every rep
**Hold DB across chest

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

Friday 01/08/2021

FULL-BODY SPRINT WORKOUT 

EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

Wednesday 01/06/2021

FULL-BODY SWEAT WORKOUT 

EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

Tuesday 01/05/2021

PUSH x PULL WORKOUT 

ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)

Monday 01/04/2021

We hope everybody had a Merry Christmas and a Happy New Year!

FULL-BODY WORKOUT
 

AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans

(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank

Wednesday 12/30/2020

“Leaping into the New Year” WOD

For Time

-2020m Row

-31 Sumo Deadlift High Pull w/ kb 53/35

-28 Box Jumps 24″

-31 Pull-Ups

-30 Back Squats 135/95

-31 Push-Ups

-30 Wall Balls 20/14

-31 Kettlebell Swings 53/35

-31 Burpees

-30 Deadlifts

-31 Knees to Elbows

-30 Ring dRows

-31 Thrusters 95/65

-2021m Row

OR


FULL-BODY SWEAT WORKOUT 

AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders

(Score is Rounds + Reps)

FINISHER
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t Sets-

We would like to thank everybody for another wonderful year despite everything going on with the pandemic and definitely look forward to another great year!  

“A gym without athletes is just a building with 4 walls.”