REP X WODS

Friday, 5/10/19

Cardio Kick Off (20 Min. Cap): 50-40-30-20-10: Calorie Row Slam Balls *400 Meter Run after each set AMRAP w/partner in 6 Min.:9 Slam Balls9 Half Burpees*One person does 1 rnd. Then alternate partners.AMRAP w/partner in 6 Min.:20 Speed Skaters20 Mountain ClimbersAMRAP...
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Thursday, 5/9/19

2 Rounds: 800 Meter Run35 Med Ball Cleans25 Med Ball Sit-ups 15 Burpees 2 Rounds:15 Sumo Deadlift Highpull20 Weighted Bottom Squats30 DB Snatch (each side) 4 Rounds for time of: 200 Meter Sprint 15 Weighted Step-ups (each side)*Rest 2 Minutes in between...
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Wednesday, 5/8/19

12 Min AMRAP:10-20-30-40-50….Slam BallsCurtsy Lunges   15 Min. AMRAP:2 Wall Walks5 Strict Pull-ups15 Russian KB Swings *Part. 1 does 1 round and thenPart. 2 does 1 round until the 15 min. is up 12 Min. AMRAP:10-20-30-40-50….Cal RowDB Push...
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Tuesday, 5/7/19

4 Rounds for time of: 14 Kettlebell Swings7 Chin-ups30 Second Standing Plate Hold 3 Rounds: 16 Wallballs 8 Heavy Sumo KB Deads 60 Second Weighted Squat Hold (No wall)   2 Rounds for time of: 18 Weighted Knee Raises8 (1 Weighted Sit-up + 2 Russian Twists)2 Min....
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Monday, 5/6/19

1000 Meter Row*Rest 2 mins. 30 Min AMRAP:3 Wall Walks6 Down & Ups 12 Front Plate Raises6 DB Front Squats12 DB Thrusters24 FR Backward Lunges 9 V-ups18 Weighted Sit-ups36 Outside MnTn Climbers *Rest 2 Mins1000 Meter...
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Tuesday, 4/30/19

Work Out of the Day: For Time:50 Calorie Row50 Wall Ball Shots50 Weighted Knee Raises50 American Kettlebell Swings50 Sit-ups50 Wall Ball Shots50 Calorie Row*2 Burpees at the top of every...
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Monday, 4/29/19

Work Out of the Day: Amrap 7 minutes of:12 DB Front Rack Squats6 Plyo Push-ups200 Meter RunRest 2 Min. Amrap 6 minutes of:10 DB Lunge & Press (Each)5 KB Drags (in high plank position (Each)200 Meter RunRest 2 Min. Amrap 5 minutes of:20 Speed Skaters10 DB Snacthes...
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Friday, 4/26/19

Work Out of the Day: 500 Meter Row Sprint!AMRAP in 15 minutes12 Slurpees9 Renegade Row18 Box Jumps200 meter medball Run 400 Meter Row Sprint!AMRAP in 15 minutes10 DB Push Press10 Lateral Raises10 Lateral Step-ups (Each)300 Meter Row...
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Thursday, 4/25/19

Work Out of the Day: 25 Sit-ups21-15-9-6 reps for time of: Slam BallsWeighted Step-ups (Each)25 Sit-ups4 Rounds for time of: 15 DB Floor Press (Heavy) 15 Chin-ups15 Cal Row25 Sit-ups3 Rounds for time of: 24 Wall Ball Shots, 20/14 12 DB Curl + Arnold Press25...
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Wednesday, 4/24/19

Work Out of the Day: 10 Min AMRAP:10 KB Deadlifts15 Russian KB Swings20 Goblet Squats*REST 2 MIN.10 Min AMRAP:10 Half Burpees15 DB Kickbacks 20 Outside Mountain Climbers (Each)*REST 2 MIN.10 Min AMRAP:10 KB Sumo Highpulls15 Triangle Push-ups20 Cross Mountain Climbers...
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