WOD – 04/01/2020

COME GET SOME!!!

#HOMEBODWOD

 

WOD

25 minute AMRAP:

  • 800m Run
  • 20 DB deadlifts 
  • 200m Farmers carry (100m R/100m L)
  • 30 Sit ups

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 03/31/2020

COME GET SOME!!!

Happy birthday, Jon G.!!!

 

#HOMEBODWOD

Strength- Front Squats E:90sOM (5 sets)

  • (DB/KB or Barbell) x10

 

WOD

10-9-8-7-6-5-4-3-2-1

  • Weighted step ups- each leg
  • 200m Run in between rounds

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

+17207072699,,764231085# US (Denver)

WOD – 03/30/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength- E2MOM

  1. Bench press x10
  2. Push up to side plank x10

*Perform BOTH movements within the 2 minute time frame

 

WOD

16 minute AMRAP:

  • 12 DB/KB single arm squat snatch (6R/6L)
  • 24 DU’s
  • 12 HR burpees
  • 48 DU’s

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

+17207072699,,764231085# US (Denver)

WOD – 03/27/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength- E:90sOM

  • Glute-Ham bridges 4×15

 

WOD

3 Rounds for time:

  • 20 Plank hops over DB or other
  • 20 Plank ups
  • 20 Lunge jumps
  • 20 Half moons

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/26/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength- E:90sOM

  1. Alt. DB bicep curls x8/each arm**
  2. SA DB/KB or barbell bent over row x10/each arm

-Alternate between #1 and #2. Perform 4 sets of each movement-

**If you do not have DB’s, there will be variations suggested for different pieces of equipment.

 

WOD

For time:

60 Alternating- SA DB/KB hang squat cleans*

*@ the top of every minute, perform 5 BURPEES

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/25/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength

DB/KB pull-overs (E2MOM)

  • 4 sets x 15 reps 

 

WOD

5 Rounds for time:
  • 12 Alt. DB/KB snatch (total)
  • 12 Alt. renegade rows (total)
  • 200m Run or 60 mountain climbers

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/24/2020

COME GET SOME!!!

#HOMEBODWOD

 

WOD

8 minute EMOM:

1.) Alt. weighted step ups x10 (5 each leg)

1A.) 15 KB/DB swings 

-2 minute REST-

8 minute EMOM:

1.) Bench dips X15

1A.) 10 Single arm DB/KB Thrusters- (5L/5R)

 

AFTER PARTY:

“ANNIE”

50-40-30-20-10

  • DU’s 
  • Sit ups

OR….

“Little Orphan Annie”

50-40-30-20-10

  • DU’s
  • Push ups

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/23/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: TABATA

  1. V-ups
  2. OH weighted hold or HS holds

 

WOD

22 minute AMRAP:
  • 10 DB alt. clean and Jerks- 5 each arm (from floor)
  • 10 Burpee lateral jump over DB
  • 20 DB alt. goblet reverse lunges- 10 each leg

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/20/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength:

EMOM x10

1.) :40s wall sit (add weight if applicable)

 

WOD

For Time:

PLYO TIME!!!

  • 25 Double knee in-out push ups
  • 50 Squat jumps (weighted if applicable)
  • 20 Double knee in-out push ups 
  • 40 Squat jumps
  • 15 Double knee in-out push ups
  • 30 Squat jumps
  • 10 Double knee in-out push ups
  • 20 Squat jumps

TIME CAP: 18 minutes

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 03/19/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength:

E:90sOM (6 total sets)

1.) Single DB Renegade rows w/ a push up- 5L/5R

2.) Alternating Plank reaches- TABATA (ON :20s/OFF :10s)

 

WOD

2 Rounds for time: 

  • 75 DU’s or double leg toe pikes
  • 50 DB bent over rows or Single arm rows (25L/25R)
  • 25 DB Triceps overhead extension 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

+17207072699,,197370732# US (Denver)

 

4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

+17207072699,,153931324# US (Denver)

 

5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

+17207072699,,764231085# US (Denver)