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Fitness To The Tenth Power

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Category: WODs

Monday, Feb. 11, 2018

11 February, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) Shoulder Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 500m Row 7 Hip/Back Extensions (No momentum) 11 Knees-to-Elbows

Saturday wod

8 February, 2019 (22:12) | WODs | By: laurie

For time with a partner! 150 Air Squats 100 Push-Ups 50 Pull-Ups 25 burpees 500 double unders 100 box jumps 24” 500 Double-Unders 150 Air Squats 100 Push-Ups 50 Pull-Ups 25 burpees

Friday, Feb. 8, 2019

8 February, 2019 (02:00) | WODs | By: derek

5 Rounds: 1 minute L-sit hold 15 controlled, no momentum Back Extensions    

Thursday, Feb. 7, 2019

7 February, 2019 (02:00) | WODs | By: derek

Strength: Squat: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 21 Calorie Row 15 Wallball Sit-Ups (14lbs./20lbs.) 9 Dumbbell Burpee Deadlift (30lbs./45lbs.)

Wednesday, Feb. 6, 2019

6 February, 2019 (02:00) | WODs | By: derek

Strength: Shoulder Press: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Weight Vest Wednesday: Athlete’s Choice 3 Rounds: 400m Run 30 Flutter Kicks 20 Push-Ups 1 Rope Climb OR 3 Rounds: 40 Sit-Ups 3 Deadhang Pull-Ups 200m Run 10 Burpees  

Tuesday, Feb. 5, 2019

5 February, 2019 (02:00) | WODs | By: derek

6 Rounds: 9 Kettlebell Swings (53lbs./70lbs.) 6 Floor Wipers (L/C/R = 1) 3 Squat Clean Thrusters (55lbs./75lbs.) AND 9 Barbell Roll Outs 6 Goblet Squat (53lbs./70lbs.) 3 Curtis P’s (Power Clean, Lunge L/R, Push Press; 55lbs./75lbs.) Alternate between each triplet (3 rounds each). Athlete may chose which triplet to start with.

Monday, Feb. 4, 2019

4 February, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 4 x 8; 1 x 8+ (Volume 8s Wave) Bench Press: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Met-Con: 5! (Ascending/Descending) Sumo Deadlift High Pull (75% Today’s Bench Press Weight) Box Jumps (75% height from January 17th, 2019 WOD)

Saturday wod

1 February, 2019 (22:00) | WODs | By: laurie

“Gary Purdham” 31 minutes with a partner 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24 inches) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 calorie Row 31 Wall Ball Shots

Friday, Feb. 1, 2019

1 February, 2019 (02:00) | WODs | By: derek

AMRAP 15 minutes: 4 Virtual Shovels w/ tap on box(20″ Box; 25lbs./45lbs.) 3 Tire Flips 200m Farmers Walk (20lbs./30lbs.) 1 Dumbbell Burpee Deadlift (20lbs./30lbs.)

Thursday, Jan. 31, 2019

31 January, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) Shoulder Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: 22-16-10 Overhead Lunge Steps (L=1, R=2; 25lbs./45lbs.) Kettlebell Swings (53lbs./70lbs.) Prisoner Get-Ups