At The Gym
 WOD - Workout of the Day

About WOD:

WOD = Workout of the Day

If you're not familiar with these movements, methods or even terminology, check out a class and/or give one of our 1 to 1 personal trainers a call!

About WOD:

WOD = Workout of the Day

If you're not familiar with these movements, methods or even terminology, check out a class and/or give one of our 1 to 1 personal trainers a call!

 Schedule
Monday

For Time:

60 cal. Airbike

50 Air Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Burpees

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Tuesday

Down Ladder - 10 to 1

(Perform 10 reps of each exercise, then 9 reps of each exercise and so on)

Dead Lift

Chaos Push Ups

Inverted Rows

Kettlebell Swings

Knees To Elbow

Bar Facing Burpees

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Wednesday

"FURIOUS FIVE"

5 Rounds for Time:

5 - Dead Lifts (185/135)

5 - Power Cleans (185/135)

5 - Bar Burpees/Bent Over Rows (185/135)

5 - Bar Holding Push Ups

5 - Bar Facing Burpees

25 cal Airbike/Row

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Thursday

Playing Cards

Grab any standard deck of cards and go:

Clubs = Pull Ups

Spades = Squats

Diamonds = Push Ups

Hearts = Burpees

*Do face value of the card drawn. Aces = 11 reps, King/Queen/Jack = 10 reps

Jokers = 10 reps of everything, 200m run and 25 abmat sit ups

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Friday

"KING SNATCH"

5 Rounds for Time:

5 - (CTB) Pull Ups

10 - Power Snatch

15 cal Airbike/Row

20 - Abmat Sit Ups

25 - Double Unders

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Saturday

TRX Time:

Squats

Rows

Chest Press

Row Machine (300m)

*Perform 4 sets of 12-15 reps each

Work on mobility/flexibility

 

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Sunday

"ASSAULT PYRAMID"

3-6-9-12-15-12-9-6-3 reps each of:

*Clean & Jerk (135/95)

*Burpees

*Elbows to Knee

*Calorie Airbike

(For Time)

 

 

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