WODs

Tuesday 3.14.17

Tuesday 3.14.17

NO CLASSES TODAY - SNOWED IN Strength/Skill: Muscle Clean + Strict Press, 5 x 3, every 90 seconds WOD: 4 two-minute rounds 1 Round: 30 Jumping Split Squats (1 for 1) Max reps of Clean & Jerk with remaining time (115/75, 135/85, 155/95, 175/105) rest 2 minutes...

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Monday 3.13.17

Monday 3.13.17

Strength: Back Squat, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: EMOM 6 rounds Min 1-  10 Single-arm KB Squat Cleans (55/35), alternate every 5 (1 for 1) Min 2- 17 Wall Ball sit-ups (20/14) Min 3- Max Double Unders 1-minute rest each round is 3...

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Friday 3.10.17

Friday 3.10.17

Strength: Bench Press, 5 x 5, every 90 seconds WOD: For Time Row 500/400 meters 30 KB/DB Box step-overs (70/50) Row 500/400 meters 20 KB/DB Box step-overs Row 500/400 meters 10 KB/DB Box step-overs Row 500/400 meters hold 1 KB/DB on the step-overs step-overs are...

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Thursday 3.9.17

Thursday 3.9.17

Skills: Toes to Bar Squat Clean (build to 70% of 1RM) WOD: Death By.. Squat Clean @ 70% (1, 2, 3, 4, 5... etc.) Toes to Bar (2, 4, 6, 8, 10... etc.) Burpee (3, 6, 9, 12, 15... etc.) Ascending EMOM of Squat Cleans(Get as far as possible) Once you fail a set of Squat...

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Wednesday 3.8.17

Wednesday 3.8.17

Strength/Skill: Ladder -- 10, 8, 6, 4, 2 -- for time HSPU Strict Pull-up 10 min cap Scale the Movements to challenge yourself appropriately WOD: AMRAPs 4 Rounds Each round is 4 minutes of work : 1 minute of rest Double Unders buy-in every round: first round - 30 DUs,...

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Tuesday 3.7.17

Tuesday 3.7.17

Strength: Back Squats, 10-8-5-3-1 Coaches, write 5RMs, 3RMs, and 1RMs on board The "RMs" should be used as a guideline Feel Free to hit a PR Begin with set of 10 @ 65% of 1RM Progressively Overload Perform a set every 2 mins WOD: 20 min Partner AMRAP 15 HRPU 12 Wall...

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Monday 3.6.17

Monday 3.6.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds Complex consists of: 1 High Hang (from hip) snatch 1 Low Hang (from knee) snatch 1 Full (from ground) snatch WOD: For Time 30/22 calories on bike/rower 20 SDHP (115/85) 15 OHS (115/85) 15 Snatches (115/85) 7 min...

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Friday 3.3.17

Friday 3.3.17

Strength: Front Squats EMOM from 0:00 to 3:00, 3x3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3x2 @ 80% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00 to...

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Thursday 3.2.17

Thursday 3.2.17

Strength/Skill: Muscle Ups, 4 x 3 every 90 seconds Scaling: 1. Full Muscle Ups (if you're proficient at MUs, maybe throw a weight vest on) 2. Banded Muscle Ups (Bar) 3. Hollow Body Pullups (Strict) WOD: 20 minute EMOM min 1 -- max Assault Bike calories min 2 -- rest...

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Wednesday 3.1.17

Wednesday 3.1.17

Strength/Skill: S2O, every 90 seconds 1 x 3 Strict Press The goal here is to achieve a new 3RM.  If a new 3RM isn't possible today, you are still only performing 1 set of 3 strict presses, they should be very challenging. 2 x 3 Push Press (heavier than strict press)...

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