Menu

WOD

Friday

Johnna

At-Home Warm Up – 2 Rounds

30 Plate Step Ups

10 Heel to Toe Rocks

10 Plank Elbow Taps

10 Airplane Holds

At-Home WOD – 16min AMRAP

15 Bent Over Plate Rows

30 Plate Step Ups

15 Burpees

30 Plate Step Ups

-Rest 1 min after each round

Power Hour Strength – 4 Rounds NFT

8 Strict Toes to Bar or 12 Strict Knee Ups

12 + 12 Banded Lateral Plank Walk

20-30 sec Superman Hold

Power Hour WOD

-16min AMRAP from above


Thursday

Robyn

Warm Up – 2 Rounds

10m Tall Shuffle + 10m Tall Shuffle

10m Bear Crawl + 10m Toy Soldiers

10m Low Shuffle + 10m Low Shuffle

10m Cat Crawl + 10m Spiderman Lunges

At-Home WOD – Chipper

1000m Run

80 Air Squats

60 DB Power Cleans

Power Hour Strength

Overhead Squats

5-5-5-5-5

-work up to medium

Power Hour WOD

-Chipper WOD from above

Post weight and time to comments.


Wednesday

Bill

Warm Up – 2 Rounds

200m Jog

10 Lateral Lunges

5 Inch Worms

10 Samson Lunges

At-Home Core WOD – 24 mins

12 Plate Snatches

200m Plate Carry

12 Bird Dogs

200m Run

Power Hour Strength

RDL Clusters

4 x 3.3.3.3

Power Hour WOD

-Core WOD from above

Box Breif:

-Check out our youtube channel for demo:


Tuesday

Tina

At-Home Warm Up – 2 Rounds

200m Jog

10 lateral Lunges

5 Pushup to Primal Pull

10 Airplane Holds

At-Home Workout – Benchmark

“Helen”

3 Rounds

400m Run

21 DB Swings

21 Bent Over Plate Rows

Power Hour Warm Up – 5 Rounds

Bike or Row

-10sec medium/fast

-50sec slow

Power Hour Strength/Skill – 4 Rounds

8+8 Kneeling DB Press

30sec Stir the Pot

16 Hollow/Arch Swings

Power Hour WOD – Benchmark

“Helen”

3 Rounds

400m Run

21 KB Swings

12 Pullups

Post time to comments.


Monday

Pat

Warm Up – 2 Rounds

30 DB Toe Taps

10 Bootstrapper Squats

30 sec Table Top

10 Side Plank Holds

At-Home WOD – Intervals

4 x 2on 2off

15 DB Thrusters

then AMRAP

5 Burpees

20 DB Toe Taps

Power Hour Strength

Tempo Front Squat 33×1

3-3-3-3

Power Hour WOD

-Interval workout from above

Box Brief:

-We love our members. 54 athletes attended Power Hour last week

-Check out out youtube channel for workout demo:


Friday

Happy 4th of July

Warm Up – 2 Rounds

200m Run

10 Lateral Lunges

5 Push Up to Primal Pulls

10 Plank to Squat Holds

At-Home WOD – 3 Rounds

600m Run

24 Walking Lunge Steps

12 Plate Snatches

Power Hour Strength: 4 Rounds NFT

20 DB Bicep Curls

20+20 Monster Walks

WOD – 3 Rounds

600m Run

24 Walking Lunges

12 Ball Slams

Box Brief: Friday’s Schedule

-Open at 5:30am, 8am, 11:45

-Closed at 4pm and 5

Check out our youtube channel for demo:


Thursday

Robin

Warm Up – 2 Rounds

30 Plate Step Ups

12 Plank Elbow Taps

30sec Table Tops

6+6 Straight Leg Raises

At-Home Core WOD – 20mins

200m Plate Carry

12 Deadbugs

30 Plate Step Ups

12 Plank Elbow Taps

Power Hour: Strength

Hang Power Snatch

3-3-2-2-1-1-1

-work up to med/heavy

Core WOD – 20mins

15/12cal Bike or Row

12 Deadbugs

30 Plate Step Ups

12/9 Toes to Bar

Post weight to comments.

Box Brief: Friday, July 3rd Schedule

-Open at 5:30am, 8am, 11:45

-Closed at 4pm and 5


Wednesday

Bruce

Warm Up – 2 Rounds

10m High Knees + 10m Butt Kickers

10m Bear Crawl + 10m Tall Toe Walks

10m Tall Shuffle + 10m Tall Shuffle

10m Cat Crawl + 10m Reverse Prison Lunge

At-Home Hero WOD – Bruce

400m Run w/ Med Ball

29 Handstand Pushups or 29 Perfect Pushups

400m Run w/ Med Ball

29 Pullups

400m Run w/ Med Ball

29 Burpees

400m Run w/ Med Ball

Post time to comments.

Power Hour – Strength

3 Rounds – NFT

30sec Handstand Hold

20 Bent Over Plate Rows

Hero WOD

“Bruce”

Box Brief:

Schedule change for Friday, July 3rd.

-Open 5:30am, 8am, 11:45

-Closed 4pm, 5pm


Tuesday

Matt

Warm Up – 2 Rounds

200m Jog

10 Lateral Lunges

30sec Squat Hold

10 Air Plane Holds

At-Home WOD – 20min AMRAP

10 Goblet Squats

200m Run

10 Goblet Squats

-Rest 1 min after each round

Power Hour – Strength

Front Rack Box Step Ups

4×12 across

-add 10 or 20lbs from last week

Power Hour – WOD

-20 min AMRAP from above


Monday

Jenna

Warm Up – 2 Rounds

30sec Jump Rope

10 Bird Dogs

10 Heel to Toe Rocks

10 Dead Bugs

At-Home WOD – Burner

4 Rounds

60 Double Unders

30 DB Hang Snatches

Post time to comments.

Power Hour – Sign up now on zenplanner

Strength – Push Press

6-6-6-6

-work up to med/heavy

Conditioning

-Burner WOD from aobve

Box Brief:

-48 athletes at the gym last week!

-Check out our youtube channel for WOD demo:


Go to top