WOD

Wednesday 4/14/21

FUNCTIONAL FITNESS

AMRAP 22:

30 Calorie Machine

30 Russian Kettlebell Swings

30 Kettlebell Reverse Lunges

 

* Rest 1:00 min After Each round

* Your Choice on Kettlebell Weight

 

Tuesday 4/13/21

FUNCTIONAL FITNESS

PART 1

A.8 min to perform heavy set of 3 on the BB BP; B.

8 min to perform Bent Over Barbell Row: 3×8-12

 

PART 2

Every 3 Minutes x 4 Rounds:

6 Tall Box Jumps

8 Push Jerks

10 Calorie Machine

Monday 4/12/21

FUNCTIONAL FITNESS

PART 1

Go Every 2:30 minutes

6 Rounds:

2 Overhead Squats; Increase weight each round 

 

PART 2

10-8-6-4-2

Toes 2 Bar

Burpee to Target

 

12 min Cap

Sunday 4/11/21

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit with Coach Brandi

8:30am – OPEN GYM with Coach Brandi

9:30am  – OPEN GYM with Coach Ryan

10:30am – OPEN GYM with Coach Ryan

11:30am – YOGA with Coach Daria

Saturday 4/10/21

FUNCTIONAL FITNESS

 

Partner Chipper:

300 double unders

100 slamballs

100 goblet squats

100 v-up

100 db cluster

300 double unders

 

*One person works while the other person rests.

Partners split up rests however desired.

Friday 4/9/21

FUNCTIONAL FITNESS

PART 1

14min…

Deadlift – 5 x 3

(5 sets of 3 reps at 75% of 1RM)

 

PART 2

TABATA: Burpees

REST 1min

TABATA: Sit Ups

REST 1 min

TABATA: Cardio

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