Author: nbloch37

Workout of the Day

211127 BURN Warmup: 8:00 machine 1:00 5 pass thrus 5 ring rows 5 pushups 10 squats Conditioning: every 5:00 x 8 w/1:00 rest between 1) 5 pullups 10/7 pushups 15 squats 2) 12/8 calorie C2 bike 10 db thrusters 35/25#s 8 db renegade rows 3) 10 dbl kb push press 8 TTB (sub situps) 6 […]

Workout of the Day

211120 Burn WOD Warmup: 6:00 dynamic + machine Conditioning: every 4:00 x 12 sets (alt A, B, C) A) 30 air squats 20 alt db snatches 35/25#s 15/10 hand release pushups 10 lateral burpees over db B) 30/20 calorie AB/Echo 20 situps 15 box jumps 24/20″ 10 AKS 53/35# C) Pick One (change each round) […]

Workout of the Day

211111 Burn WOD Warmup: 12 EMOM 1 – bike :45 2 – 75 singles 3 – 15 RKS 4 – 10 squats + 5 pushups Conditioning: 25:00 AMRAP 5 bb push press (start light, build each round) 12 alt db renegade rows 12 calorie AB 10 seated db strict press 20 ring rows (sets of […]

Workout of the Day

211106 Burn WOD Warmup: 10:00 AMRAP 15/10 calorie machine :30 arch hold 5 kb situps R + 5 kb situps L 100 singles 5 burpees to 6″ Conditioning: 30 AMRAP 1000/850m row 30 db bench (sets of 10) 2000/1800m C2 bike 30 kb alt pendlay rows (tough #) 800m run 15 strict pullups 600′ db […]

Workout of the Day

211030 Burn WOD Warmup: 8:00 AMRAP 12/9 calories 10/10 banded lateral steps 5 broad jumps 10 alt cossack squats 5 yoga pushups Conditioning: every 2:00 x 3 rounds 1 – 800/650m C2 bike 2 – 7 dball + burpee box over 48’/40″ 3 – 15/12 calorie AB 4 – 5 wall walks (sub 30 push-up […]

Workout of the Day

211014 Hybrid WOD Warm-up: 15:00 2:00 Machine + Dynamic + Amrap:  1 BB Tempo BS + 4 Back Squats (build) 5 Jump Squats (max height) 10 RKbs (heavy) :20 Machine (high pace) Strength: 17:00 1×20 Back Squat (5RM -5 lbs, +5 lbs from Monday) *Minimum 5 reps per set at warm-up weights – recommended to […]

Workout of the Day

211011 Hybrid WOD Warm-up: 14:00 2:00 Machine + Dynamic + Amrap:  2 BB Tempo BS + 4 Back Squats (build) 12/12 SL Glute Bridges (pause @top) :20 Machine (high pace) Strength: 15:00 1×20 Back Squat (5RM -10 lbs, +5 lbs from Thursday) *Minimum 5 reps per set at warm-up weights – recommended to warm-up higher […]

Workout of the Day

210920 Hybrid WOD Warm-up: 14:00 2:00 Machine + Dynamic + Amrap: 10 BB Back Squats + 10 Reverse Lunges + 15/15 Banded Lateral Steps + :30 Machine (high pace) Strength: 15:00 1×20 Back Squat (5RM -30 lbs, +5 lbs from 9/10) *Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than […]

Workout of the Day

210813 Hybrid WOD Warm-up: 9:00 Dynamic + Amrap: 5 BB Inverted Rows + 5 BB Strict Press + 5 BB Curls + 5 Diamond Push-ups Strength: 25:00 30-20-10 DB Bench (build each round) 9-6-3 Rope Walks *30 SL V-ups after each round **Build to a heavy single BB bench in remaining time Conditioning: 12:00 Amrap […]

Workout of the Day

210722 Hybrid WOD Warm-up: 12:00 Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg Split Squats + 15/15 Banded Lateral Steps Strength: 18:00 1 Max Set @85% +5 lbs of 1RM (tie or within 1 rep of last week) 8×2 @75-80% of 2RM *:30 Rest between sets Conditioning: Amrap remainder 50’ Ddb/Dkb FR Lunge […]