REP X WODS

1.15.19

AMRAP in 12 Mins.:10 Russian KB Swings (Heavy)5 Box Jump (Up & Over)3 Wall WalksREST 3 MINUTES27-21-15-9:DeadliftsGoblet SquatsDB Push PressREST 3 MINUTESAMRAP in 15 Mins.:Person 1: 10 2 Weighted Lunges + 1 SquatPerson 2: Toes Touches until Part. 1 is donePerson...
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1.10.19

Tabata Mash-up:Air SquatsBottom SquatsJumping SquatsSquat holdDB Shoulder PressDB Punches (FR)DB Punches (OH)DB HoldSit-upsBicycle CrunchesToe TouchesPlankHalf BurpeesSlam BallsSpeed SkatersBosu Hops
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1.9.19

4 Rounds:300 Meter Row21 KB Deads15 Box Jumps*REST 1 MIN.50 Slam Balls4 Rounds:300 Meter Row21 Russian KB Swings15 Slam Balls *REST 1 MIN. 50 Slam Balls4 Rounds:300 Meter Row21 Goblet Squats15 Pull-ups *REST 1 MIN. 50 Slam...
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1.8.19

2 Rounds:800 Meter Row20 Back Squats10 Hand Release Push-ups*REST 3 Mins.3 Rounds:21 Wall Ball Shots15 Chin-ups9 DB Clean and Jerks*REST 3 Mins.4 Rounds:6 Goblet Squats + 2 Backward Lunges6 Plated Burpees
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1.7.19

Warm Up:1000 Meter Partner Sprint 8 Min AMRAP:8 Wall Ball Shots w/Jump8 Sit-ups w/ Wall Ball8 Slurpees *REST 2 Min. 10 Min. AMRAP:10 Wall Ball Shots w/ Double Squat10 Sit-ups w/ Wall Ball w/Russian Twist at Top10 Burpees *REST 2 Min. 12 Min. AMRAP:12 Wall Ball Shots12...
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12.31.18

365 Meter Row31 DB Shoulder Press31 Pull-ups31 DB Snatch (Each Side)31 Weighted Sit-ups31 Toes to Bar31 Push-ups31 Box Jumps31 Heavy Goblet Squats31 Slam Balls31 Weighted Lunges (Each Side)31 Burpees31 DB Thrusters365 Meter...
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12.28.18

7 Min AMRAP:5 Weighted Bottom Squats10 Burpees *REST 2 MIN.7 Min AMRAP:5 Goblet Squats10 Burpees *REST 2 MIN.7 Min AMRAP:5 Jumping Goblet Squats8 Burpees *REST 2 MIN.7 Min AMRAP:5 Goblet Squats w/ 2 Backward Lunges8 Burpees *REST 2...
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12.19.18

50/40 Calorie Sprint on AirdyneThen:4 Rounds:10 DB Snatches (Each Side)20 Down & UpsREST 1 MINUTE50/40 Calorie Sprint on RowerThen:4 Rounds:10 Goblet Squats + 2 Backward Lunges20 Toes to BarREST 1 MINUTE300 Meter SprintThen:4 Rounds:10 DB Thursters20 DB Floor...
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12.18.18

Ascending Ladder EMOM:Evens: Sit-ups w/Wall Ball – 15,20,25,30Odds: Wall Balls – 15,20,25,30REST 3 MIN.1 Round:15 Back Squats40 Push-ups20 Back Squats30 Push-ups25 Back Squats20 Push-upsREST 3 MIN.AMRAP IN 20 MIN.:400 Meter Run5 DB Thrusters5 Down &...
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12.17.18

Every 2 minutes for 8 rounds:4 KB Deadlifts4 Goblet Squats4 American KB SwingsREST 3 Minutes4 Rounds:15 KB Swings10 Burpees5 Wall WalksREST 3 Minutes2 Rounds:800 Meter Row30 Pull-ups*Every time you break in pull-ups,you have to do 5 burpees before you get back on...
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