Tag: Workout

Support Your Box WOD 1

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:  

• Dumbbell of a different weight

• Plastic milk jug
• Can of food
• Water bottle
• Kettlebell

Buy In: Tabata (8 rounds :20 work/ :10 rest) Flutter Kicks with sandbag locked out over chest

Death By
Burpees

3:00 Rest

Death By
10m Shuttle Run

Cash Out:
3 Rounds
1:00 Plank
1:00 Plank Ups (slow and controlled)

*Death by= On the first minute, complete 1 Burpee then rest for the remaining time in the minute. On the second minute, complete 2 burpees. On the third, complete 3. Continue this until you are unable to complete the amount of burpees under a minute. Do the same for the shuttle runs

“SHEESH MUSCLES” Sheila’s Birthday WOD
150 Double Unders or Run 800m
6 Rounds
28 Back Squats (w/ sandbag)
28 Lunges (w/ sandbag)
28 Sit Ups
28 Air Squats
28 Jumping Lunges no weight
28 V Ups

then Run a Mile with Sandbag

Buy In:
2:00 of deadbugs
2:00 handstand hold

WOD
10 Rounds (each for time)
7 Burpees
10 KB swings (sub with a Sandbag or dB)
100m sprint

Cash Out:
5 rounds of max rep push ups with 2:00 rest between rounds

Buy In: Complete a 5 Mile Run (partition as necessary)

“Sandbag Double DT”
10 Rounds
(each round unbroken)
12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Shoulder to Overhead

*If you don’t have a sandbag, use what you got

Goal: Under 15:00

20:00 AMRAP
15 Sandbag Thruster Shoulder to Shoulder
10 Sandbag Bent over Row
15 Burpees over the Sandbag

Goal: 5 or more rounds

“Points! part 1”

24:00:00 (Yes, that is 24 Hours)

As Many Air Squats as Possible
Every 25 Squats perform 5 Burpees

Goal: Over 1000 Squats

Facebook Live WOD
3 Rounds
:30 Side Pillar Hip Drop (R)
:30 Mountain Climbers
:30 Side Pillar Hip Drop (L)
:30 Russian Twist
-:30 Transition –
3 Rounds
:20 Seated Leg Tucks
:20 Hollow Hold
:20 Flutter Kicks
-:30 Transition
2:00
Max Rep Sit Ups

Home WOD
Buy In: 2 Mile Run

50-40-30-20-10
Weighted Lunges
Sandbag Curls
(Do not put the weight down)

Cash Out:
Unbroken 1:30 Right/ 1:30 Left: Standing on 1 foot with other knee above hip.

Facebook Live WOD
5 Rounds
:20 Glute Bridge Right
:10 Glute Bridge Hold
:20 Glute Bridge Left
:10 Glute Bridge Hold
:20 Plank Hold
:30 Plank Ups
:10 Rest

Home WOD
Buy In: Run 1 Mile
Rest 3:00

WOD
7 Rounds
(1 Round = 2:00 Work/ :30 Rest)
12 Sandbag Squat Cleans
10 Burpees
Max Rep Plank Ups

You should do both

Still Closed, Check us out on Facebook Live at 8am

10:00 AMRAP
5 Burpees
10 Thrusters
15 Sit Ups

Goal is to get more than a round a minute and keep yourself moving the entire workout