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Fitness To The Tenth Power

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Saturday wod

25 May, 2018 (21:13) | WODs | By: laurie

Partner up:

Start with:
40 calories total on rower or bike

80 man makers as a team. Every 4 min, you both will stop and do a total of 40 cal on rower.

Man maker= 30/45#: push up, row L, row R, stand up.

Friday, May 25, 2018

25 May, 2018 (02:00) | WODs | By: derek

Athletes that are not attending the Memorial Day class will do that WOD today  😉 !

For everyone else Mobility/Skill day or class can make up a WOD.  🙂 

 

 

Thursday, May 24, 2018

24 May, 2018 (02:00) | WODs | By: derek

1 Round:

  • 45 Double-Unders
  • 30 Kettlebell Swings (35lbs./52lbs.)
  • 15 Box Overs (20″/24″)

2 Rounds:

  • 30 Double-Unders
  • 20 Kettlebell Swings (35lbs./52lbs.)
  • 10 Box Overs (20″/24″)

3 Rounds:

  • 15 Double-Unders
  • 10 Kettlebell Swings (35lbs./52lbs.)
  • 5 Box Overs (20″/24″)

Wednesday, May 23, 2018

23 May, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday…….. will resume next week.

3 Rounds:

  • 9 Dumbbell Burpee Deadlifts (30lbs./45lbs.)
  • 27 Abmat Sit-Ups
  • 9 Dumbbell Push-Press (30lbs./45lbs.)

 

Tuesday, May 22, 2018

22 May, 2018 (02:00) | WODs | By: derek

AMRAP 16 minutes:

  • 32 Jumping Jacks
  • 16 Wall Ball (14lbs./20lbs.)
  • 24 Squat Thrusts
  • 8 Medicine Ball Cleans (14lbs./20lbs.)

Monday, May 21, 2018

21 May, 2018 (02:00) | WODs | By: derek

4 Rounds:

  • 16 Hip Extensions
  • 12 Calorie Bike
  • 8 Alternating Single Arm Dumbbell Hang Power Snatch (30lbs./45lbs.)

Saturday wod

19 May, 2018 (08:17) | WODs | By: laurie

Run a 5K.
We will be in Suwannee running a 5k so there will not be a wod here.

Friday, May 18, 2018

18 May, 2018 (02:00) | WODs | By: derek

AMRAP 10 minutes:

  • 10 Hang Power Clean (65lsb./95lbs.)
  • 20 GHD Sit-Ups

Rest

5 Rounds:

  • 20 Reverse Lunge Steps (L=1, R=2)
  • 10 V-Ups
  • 20 Split Squats (10 per leg) 
  • 10 Russian Twists w/Medicine Ball. (Ball should touch the floor at least 12″ away.)

Thursday, May 17, 2018

17 May, 2018 (02:00) | WODs | By: derek

3 Rounds:

  • 210 Single Jump Rope
  • 21 Box Jumps (20″/24″)
  • 12 Deadlift (155lbs./225lbs.)
  • 21 AbMat Sit-Ups
  • 210m Row

Wednesday, May 16, 2018

16 May, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

For Time:

  • 200m Farmers Walk (20lbs./30lbs.)
  • 150 Jumping Jacks
  • 100 Air Squats
  • 50 Push-Ups
  • 100 Lunge Steps
  • 150 Jumping Jacks
  • 200m Farmers Walk (20lbs./30lbs.)