Author: nbloch37

Workout of the Day

04/30/22 WOD Warmup: 5:00 dynamic Conditioning: Teams of 3 (35:00 cap) #1 100 calorie machine 100 deadlifts #2 75 calorie machine 40 db devils press #3 50 calorie machine 50 burpees #4 75 calories 75 wall balls #5 100 calories 100 DBL DB front squats *same machine throughout workout – NO C2 Bikes *for #1-5, […]

Workout of the Day

04/25/22 Hybrid WOD Warmup: 10:00 Dynamic + Amrap: 3-5 FS 3-5 BS 5 Box Jumps Strength: 30:00 Find 1RM FS & BS *Build up on both at the same time and continue BS once you aren’t able to FS Conditioning: For time (8:00 Cap) 35/25 Cal C2 Bike 50’ BB FR Lunge 15/10 Cal AB […]

Workout of the Day

04/16/22 WOD Warmup: 10:00 dynamic + stretch/movement prep Conditioning: 3 sets (45:00) 400m run 1000/900m C2 bike 500/425m row 30/21 calorie Echo bike 500/400m ski *you have 2:00 to work at each station, 1:00 of rest between 04/15/22 Hybrid WOD Warm-up: 10:00 20/20 Shoulder Circles w/ wgt then w/o Amrap: 5-10 Bench Press (build) 10 […]

Workout of the Day

04/09/22 WOD Warmup: 10:00 3 rounds 10/7 calorie machine 10 pass thrus 5 bb front squats 5 bb hang CJ (build) 5 ring rows 2 rope walks Conditioning: Teams of 2 or 3 (35 AMRAP) 150 AKS 150 calorie machine (FFF or mixed 120) *50 pullups 100 hang CJ 95/65# 100 calorie machine (FFF or […]

Workout of the Day

04/02/22 WOD Warmup: 12:00 dynamic + 3 rounds: 12/9 calorie machine 5 deadlifts 5 power cleans 5 STOH 10 pass thrus Conditioning: 34:00 AMRAP (Teams of 2-3)150 calorie machine (FFF 120)240 deadlifts 155/105#150/120 calorie machine (FFF 120)180 power cleans 135/95#150/120 calorie machine (FFF 120)120 shoulder to overhead 115/85# *teams of 2 cut BB reps to […]

Workout of the Day

03/26/22 FF WOD Warmup: 10:00 dynamic + AMRAP: 10/7 calorie machine 10 squats 10 alt db snatches 10 situps 10 db skull crushers 5 kip swings Conditioning: For Time (30:00 cap) 30-20-10 (22-14-6) calorie ski ring/bar dips (sub bench/box dips) rest 3:00 27-21-15 (21-15-9) echo bike dbl db/kb hang snatches rest 3:00 3) 21-15-9 wall […]

Workout of the Day

03/19/22 FF WOD Warmup: 10:00 dynamic + AMRAP 10/7 calorie machine 12 walking lunges 10 pass thrus 8 squats 6 burpees Conditioning: 40:00 25:00 (every 5:00 x 5) 10 deadlifts 25′ front rack lunge 8 hang squat cleans 25′ lunge (at sides) 6 front squats *DBL db or kb – REST 5:00 – 10 EMOM […]

Workout of the Day

03/05/22 WOD Warmup: 8:00 dynamic + AMRAP 10/7 calorie machine 5 pass thrus 10 RKS 5 pushups 10 ring rows 5 PVC OHS Conditioning: every 6:00 x 4 w/3:00 rest between 1) AMRAP 150m run + 8 sandbag/d-ball squats + 20 RKS 2) 6 rounds for time 5 pullups + 10 pushups + 15 squats […]

Workout of the Day

02/26/22 Burn WOD Warmup: 10:00 3:00 machine + dynamic + 2:00 machine Conditioning: 40 EMOM 1 – 5 db devils press 35/25#s 2 – 10-15 ab wheel rollouts 3 – 12 dbl kb STOH 35/26# 4 – 15/12 calorie row 5 – 20 SL alt v-ups 6 – 10-15 pullups 7 – 100 singles (35 […]

Workout of the Day

02/21/22 Hybrid WOD Warm-up: 10:00 Dynamic + Amrap: 5 BB FS 10 BB Box Squat (pause on the box for 1s) :30 Run at high pace (no ski) Strength: 25:00 3 x 2/2/1 Cluster FS @75% *Rest :15 between reps and 1:30 between sets 6×4 Box Squat @82.5% of max back squat 2×12 Box Squat […]