Tuesday
Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.
Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.
Sat. Jan. 21 8-10a: open gym. 10-11a: Weightlifting class, week 2/day 2 11a-Noon: FREE team WOD Sun. Jan. 22– REST DAY
Saturday and Sunday Read More »
Team WOD: 3 person teams; one person working at a time, rotate when needed; 5 rounds: 15 min total Min 1: Max reps Cal. assault bike Min 2: Max reps pullups Min 3: Rest
Saturday: 8-10a: open gym. 10-11a: Weightlifting class, week 1/day 2 11a-Noon: FREE team WOD Sunday: Rest Day
Saturday and Sunday Read More »
Team workout: In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of: Station 1 – 25/20 Cal bike Station 2 – 30/20 Push-Ups Station 3 – 30 Russian Kettlebell Swings
In teams of two, alternate full rounds to complete four each of: 10 DB Ground to Overhead (alt. arms 5 each arm) 10 Box Jump Overs 20 walking lunges (10 each leg)
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Russian Kettlebell Swings (70/53) 100 Burpee Box Jump Overs (24/20) 100 Wall Ball Shots (20-10/14-9)
Rotating between you and your partner for rest: On assault bike *use rower if needed. 5x 15 cal. (you rest while partner works) Rest 3 min. 4 x 15 cal. Rest 3 min. 3 x 15 cal. Rest 3 min. 2 x 15 cal. Rest 3 min. 1 x 15 cal. *These should be