WODs

November 22, 2019 Friday

HIITFit Class - See Notes

6 min Tabata (:20 work /:10 rest x 12) Airdyne Bike Burpees 16 AMRAP Ladder - 4 - 8 -12 - 20 - 24…(increase reps by 4) KB Single arm thrusters - split up reps however KB Swings DB Stepups Cal Bike 1 min at each exercise x 4 rounds: Wall Balls Box jumps Jump Rope - singles or doubles Rest 3 rounds Core: 10 KB OH Situp - L side 10 KB OH Situp - R side :45 Plank Hold


November 21, 2019 Thursday

HIITFit Class - See Notes

6 min Tabata (:20 work /:10 rest x 12) Airdyne Bike Burpees 16 AMRAP Ladder - 4 - 8 -12 - 20 - 24…(increase reps by 4) KB Single arm thrusters - split up reps however KB Swings DB Stepups Cal Bike 1 min at each exercise x 4 rounds: Wall Balls Box jumps Jump Rope - singles or doubles Rest 3 rounds Core: 10 KB OH Situp - L side 10 KB OH Situp - R side :45 Plank Hold


November 20, 2019 Wednesday

HIITFit Class - See Notes

25 EMOM: Every 5 min on the min (5 rounds) 10 Burpees 10 Renegade Row (row, row, pushup) 15 DB OH Press 10 cal Row (men - 14 cal) 4x 3:00 AMRAP (1:00 rest) 15 DB Squats 15 DB DL 15 DB Floor Press Core - 3 rounds 30 DB Russian twist 15 R side Oblique crunch 15 L side Oblique Crunch


November 19, 2019 Tuesday

HIITFit Class - See Notes

25 EMOM: Every 5 min on the min (5 rounds) 10 Burpees 10 Renegade Row (row, row, pushup) 15 DB OH Press 10 cal Row (men - 14 cal) 4x 3:00 AMRAP (1:00 rest) 15 DB Squats 15 DB DL 15 DB Floor Press Core - 3 rounds 30 DB Russian twist 15 R side Oblique crunch 15 L side Oblique Crunch


November 18, 2019 Monday

2019 Benchmark. This is a power output test - you will get about 10-15 strokes on the rower to see how high you can get your power output (in Watts)

Shoulder Press should be about 50-60%.

HIITFit Class - See Notes

6 EMOM DB OH Situps Single Leg vups 16 AMRAP 15 DB Squats 20 Box Jumps 15 Front & Lateral Raise 200m run 20 DB Stepups 15 DB Thrusters 200m Run 5 rounds: 12 cap 12 KB Single arm oh press 16 KB swing 12 Triangle Pushups 20 KB goblet lunge (walking or stationary) 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 16, 2019 Saturday

Gymnastics Class - 10:15am

i) 3 Rounds: 50' Bear Crawl 25' Forward Rolls 50' Cartwheels ii) Wall Walk to Forward Roll Tripod to Headstand Tripod to Handstand iii) Handstand Walks with partner/spotter


November 15, 2019 Friday

HIITFit Class - See Notes

6 EMOM Plank Hold Hollow Body 16 AMRAP 15 DB Squats 20 Box Jumps 15 Front & Lateral Raise 20 DB Stepups 15 DB Back Fly 200m Run 5 rounds: 15 cap 12 R KB Single arm oh press 12 L KB Single arm oh press 16 single arm KB swing 20 KB goblet squat 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 14, 2019 Thursday

DB weight is 35-40% total weight of your 1RM C&J.

HIITFit Class - See Notes

6 EMOM Plank Hold Hollow Body 16 AMRAP 15 DB Squats 20 Box Jumps 15 Front & Lateral Raise 20 DB Stepups 15 DB Back Fly 200m Run 5 rounds: 15 cap 12 R KB Single arm oh press 12 L KB Single arm oh press 16 single arm KB swing 20 KB goblet squat 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 13, 2019 Wednesday

HIITFit Class - See Notes

Every 5 min on the min: (4 rounds - 20 min total) 5 Burpees 10 DB G2OH 14 DB Squats 20 DB Situps 18 AMRAP 15 R Split Squat w/ Bicep Curl (Gray box only) 15 L Split Squat w/ DB OH (Gray box only) 12 OH Tri Extension 12 Incline Pushups 14 Box Jumps 16 cal Bike 6 AMRAP - Core 30 Wide Mountain Climbers 20 Plank Hip Dips 10 Single leg vups


November 12, 2019 Tuesday

Pull overs can be scaled to Jump Pull over or Ball ups on Ring

HIITFit Class - See Notes

Every 5 min on the min: (4 rounds - 20 min total) 5 Burpees 10 DB G2OH 14 DB Squats 20 DB Situps 18 AMRAP 15 R Split Squat w/ Bicep Curl (Gray box only) 15 L Split Squat w/ DB OH (Gray box only) 12 OH Tri Extension 12 Incline Pushups 14 Box Jumps 16 cal Bike 6 AMRAP - Core 30 Wide Mountain Climbers 20 Plank Hip Dips 10 Single leg vups


November 11, 2019 Monday

2019 Benchmark, last done on July 8th and March. 11th

HIITFit Class - See Notes

:50/:10 x 12 Burpees DB Thrusters Tri Dips 5 Rounds - 15 cap 8 cal bike with wall ball 15 Jump Squats 10 Lateral Box Jumpovers 5 Burpees 15 AMRAP 15 Pushups 20 DB OH Walking Lunges 15 cal bike 30 DB Swing 10 DB Plank Row with tuck jump (row, row, tuck jump = 1) 3 Rounds - Core 30 Wall ball Russian Twists 30 Bicycles 20 Plank Shoulder Taps 20 Supermans


November 09, 2019 Saturday


November 08, 2019 Friday

HIITFit Class - See Notes

6 AMRAP 8/leg - Single Leg box jumps (blue only) 8 DB G2OH 8/arm Single arm DB Swing 15 EMOM 6-8 DB Manmakers 20-25 Jump Squats 10 - 15 Ski Abs 20 AMRAP: 400m DB Run/Carry 15 Ring Rows 10 Devil Press 20 DB OH walking lunges 50 Singles (50 DU) Core - 3 rounds: :30 R Side plank hold w/ DB :30 L side plank hold w/ DB 20 Single leg vups


November 07, 2019 Thursday

HIITFit Class - See Notes

6 AMRAP 8/leg - Single Leg box jumps (blue only) 8 DB G2OH 8/arm Single arm DB Swing 15 EMOM 6-8 DB Manmakers 20-25 Jump Squats 10 - 15 Ski Abs 20 AMRAP: 400m DB Run/Carry 15 Ring Rows 10 Devil Press 20 DB OH walking lunges 50 Singles (50 DU) Core - 3 rounds: :30 R Side plank hold w/ DB :30 L side plank hold w/ DB 20 Single leg vups


November 06, 2019 Wednesday