• Tracks
  • Reedley GoRage WODs
Mon Tue Wed Thu Fri Sat Sun

31

  • Deadlift : 1x6 at 70% 1RM
  • Deadlift : 1x4 at 75% 1RM
  • Deadlift : 1x2 at 80% 1RM
  • 3 RFT: Rows, Front Rack Lunges, Sumo Deadlift High-pulls and Front Rack Lunges
  • GDFIT30 AMRAP 16 mins: 200 m, Alternating Dumbbell Suitcase Lunges, Single Unders and Burpees

Sep | 1

  • Back Squat : 1x6 at 70% 1RM
  • Back Squat : 1x4 at 75% 1RM
  • Back Squat : 1x2 at 80% 1RM
  • "Tabata" - Medicine Ball Front Squats, Push-ups and Wall Balls : 8 x 20 secs / 10 secs
  • GDFIT30 WOD Alt EMOM 15 mins: Dumbbell Push Press, Assault Bike Calories and Box Jumps

2

  • Every 1:30 for 7:30: Power Snatch
  • 21-15-9: Power Snatches and Ski Erg Calories
  • GDFIT30 Every 3 mins for 15 mins: Row Calories, Dumbbell Burpee Deadlifts and Dumbbell Deficit Push-ups

3

  • 4 RFT: Assault Bike Calories and Burpees
  • GDFIT30 AMRAP 10 mins: 100 m, Dumbbell Hang Power Cleans, Dumbbell Front Squats and V-ups

4

  • Power Clean + Hang Squat Clean + Front Squat : 1 Rep Max
  • GDFIT30 PART 1 Alt EMOM 8 mins: Up Down Box Step-ups and Bike Calories
  • GDFIT30 PART 2 Alt EMOM 8 mins: Kettlebell Sumo Deadlift High-pulls and Bike Calories

5

  • Partner WOD AMRAP 20 mins: Row Calories, Thrusters and Double Unders

6

7

  • Deadlift : 2 Rep Max
  • 2x AMRAP 6 mins: Kettlebell Lunges, Russian Kettlebell Swings and Sit-ups
  • GDFIT30 FT: Rows, Hand Release Push-ups and Rows

8

  • 10 RFT: 200 m and Up Downs
  • GDFIT30 2x AMRAP 5 mins: Dumbbell men Maker and Assault Bike Calories

9

  • Strict Press : 2-2-2-2-2
  • 50-30-10: Push Press and Box Jumps
  • GDFIT30 AMRAP 13 mins: Alternating Dumbbell Snatches, Up Downs and Alternating Dumbbell Front Rack Lunges

10

  • Back Squat : 2 Rep Max
  • Every 3 mins for 15 mins: Burpees, Dumbbell Hang Power Cleans, Burpees and 3 more
  • GDFIT30 Alt EMOM 15 mins: Bike Calories, Single Arm Kettlebell Suitcase Deadlifts and Plank Holds

11

  • GDFIT30 PARTNER WOD 8 RFT: 400 m, Wall Balls and Russian Kettlebell Swings

12

13

14

  • Alt EMOM 18 mins: Deadlifts and Hollow Rocks
  • FT: Deadlifts and Burpee Over Bars
  • Bodyweight WOD 4 RFT: Tricep Dips, Deck Squats, Side Plank Knee To Elbows and Alternating Single Arm Toe Touch Jumping Jacks

15

  • 21-18-15-12: Hang Clean & Jerks, Assault Bike Calories and 100 m
  • Bodyweight WOD AMRAP 12 mins: Jumping Alternating Lunges, Sit-ups, Squat Jumps and 3 more

16

  • Alt EMOM 24 mins: Rows, Box Dips and Box Overs
  • Bodyweight WOD Alt EMOM 16 mins: Push-ups, Kick-to-Handstands, Crab Walks and High Knees

17

  • Partner WOD AMRAP 30 mins: Ski Erg Calories, Wall Balls and Double Unders
  • Bodyweight WOD 10-9-8-7-6-5-4-3-2-1: Alternating Pistols and Ladder Climbs

18

  • Bodyweight WOD Part 1 3 RFT: Burpee-to-Targets, 100 m and Weighted Wall Sits
  • Friday Lift Snatch + Hang Snatch : 1 Rep Max
  • Bodyweight WOD Part 2 "Tabata" - Sit-ups, Side Plank + Rotational Reaches, Side Plank + Rotational Reaches and 5 more : 16 x 30 secs / 0 secs

19

  • Partner WOD 50-40-30-20-10: Bear Complexes and Bar Facing Burpees

20

21

  • AMRAP 10 mins: 1 mi and Rows
  • AMRAP 15 mins: Kettlebell Swings, Hand Release Push-ups and Air Squats

22

  • Every 2 mins for 10 mins: Sumo Deadlift
  • 5 RFQ: Sumo Deadlifts, Elbow Plank Holds and Flutter Kicks

23

  • Back Squat : 3 Rep Max
  • AMRAP 9 mins: Burpees and Bike Calories
  • GDFIT30 WOD Alt EMOM 15 mins: Bike Calories, Kettlebell Suitcase Deadlifts and Double Kettlebell Front Rack Holds

24

  • Alt EMOM 28 mins: Run / Row / Ski Erg / Bike Calories, Up Downs, Glute Ham Bridges and Walk As Rests
  • GDFIT30 WOD AMRAP 12 mins: Double Dumbbell Snatches, Dumbbell Suitcase Alternating Reverse Lunges and Single Unders

25

26

27

28

29

30

Oct | 1

2

3

4