Strength: Back Squat, 10, 5, 3, 1, Every 2 min 30 sec 10 is @55%, 5 is at your 5RM, 3 is at your 3RM, and 1 is at your 1RM Coaches: Please add any new 5,3, or 1 RMs to the spreadsheet WOD: Interval Work The goal of today”s WOD is to hold yourself accountable. Don’t […]
Skill: Snatch, 4×3 @ 75%. EMOM. Make it more like a skill than strength portion WOD: 4RFT of an ascending Ladder The goal of today’s class is to just move. Keep the Snatches on point in terms of form. Move consistently through the burpees and squats. 9 Hang Snatch (95/65) 12 Bar Over Burpees (lateral […]
Strength: Deadlift, 5×5, @75%, Every 90seconds WOD: 20 Minute AMRAP The goal of today’s WOD is to push yourself on the HSPU and Pull Ups and cruise on the bike and row. 15 HSPU 20 Cal Row or Bike 10 Pull Ups 20 Cal Row or Bike The Scoop: Miguel R 1 year anniversary To learn […]
Bootcamp Shoulder Overs Curl to Press Pass Betweens Rower/Bike G2O Rope Slams Bench Hops TRX Row Weighted Crunch Hip Band Walk 30:30 1x 30:20 2x 20:20 1x
Skill: Movements in the WODS WOD: Every 6 Min for 24 Minutes The goal of today’s class is to move comfortably and in control. Do not let the OHS and SDHP get sloppy. Control yourself on the BJO. Make them smooth and continuous. Push the tempo up until form starts to deteriorate. 25 OHS (95/65) […]
Skill: Clean (work up to 85% during the warm up) WOD: For Time Sprint The goal of today’s class is to push the tempo. Go for it. It is a sprint for a reason. Once you get to the cleans you will be forced to slow down a bit. Make sure you are breathing heavy when […]
Skill: Rope Climb, 4×2 (As Fast as possible, Or As many Pulls are possible), Every 90 Seconds At the end, everyone should have 4 scores (either the times it took to do 2 RC, or the number of pulls for each rope climb) WOD: 5RFT The Goal of Today’s WOD is to just move. I […]
Strength: Back Squat and Floor Press EMOM Min 1: 8 Back Squats, around 65 to 70% (adjust weight if with a partner so both are the same weight) Min 2: 8 Floor Presses (155/95) Find a person to share a bar with if needed. For 5 Rounds. (10 minutes total) WOD: Tabata The Goal of today […]
Skill: Push Jerk (practice the 80%) WOD: Mini AMRAPS The Goal of today is to move heavy-ish Push Jerks while having a high heart rate. Use Racks if necessary. Push through the AMRAP fast as hell. Each Round is 5 minutes: 3 Min AMRAP of: 75 Double Unders 10 Toes to Bar 5 Wall Balls […]
Partner Intervals for Time: 10-8-6-4-2-4-6-8-10 Slam Ball over shoulder 50/30 Kb Squat clean 55/35 15 min cap Partner Battle: 5rft 15/12 cal bike or row 10 BJ 30/24/20 5 Strict clean and press 115/65) 20 min cap Transitional exercise 10 bar facing burpees
Strength: Clean, 3×4 @ 4rm from 1.9.17 Every 90 seconds. If you don’t have a 4RM, find one WOD: For Time Ladder Goal of today’s WOD is to fight through the HRPU burn early and move through the high heart rate as the number of cleans increases. Expect to take rest during the HRPU as […]
Strength: Deadlift, 3×3 @ 85%, Every 90 Sec, TNG WOD: AMRAPS Goal of today’s WOD is to deadlift. The weight starts out heavy and gets lighter as the WOD progresses. Stay true to points of performance. The first round is the heaviest to keep the volume down. The weight gets lighter as the rounds progress […]
Skill: Strict Pull Up – Maintain Hollow Body Position – 4×4 (Use Bands if necessary. If bands are not enough then use Rows) Every 90 Seconds Some reps near the end of the video from this video below shows what we DON’T want when doing a ROW. We do not want hips to rise up […]
I need your help: Isabella Ladies is looking to expand. We want to add more class times to fit the needs of our fabulous ladies and future ladies. We want to hear from you before we finalize our new class times. Please select which class time sparks your interest and would like to be added […]
I need your help: Isabella Ladies is looking to expand. We want to add more class times to fit the needs of our fabulous ladies and future ladies. We want to hear from you before we finalize our new class times. Please select which class time sparks your interest and would like to be added […]
Bootcamp Slam Balls TRX Or Flexed arm hang Double Hops Granny Toss Burpee Broad Jumos DB Bicep Curls Pass Betweens WJR G2O 30:20 1x 40:25 2x 20:20 1x
Strength: Deadlift, 3×3, Broken up into singles. @85%, Ever 90 Seconds. Half REPS WOD: AMAP Goal of today’s WOD is to push the tempo. Maintain a flat back on the DL. Make the load a little heavy as you will only have to do 6 of them. Scale back on the HSPU. Rope climbs play by ear […]
Strength: S2O Complex, 1 Strict Press + 2 Push Press + 3 Push Jerk = 1 set. 1 Set every 90 seconds. Add weight as needed, 4 sets total Skill: Muscle Up WOD: 24 Min Partner AMRAP of: Goal of today is to move for 24 minutes. 50 Double Unders 12 Slam Balls (50/40) 3 Muscle […]
Strength: Back Squats, 4×2 @ 90% of 1RM. Every 2 min WOD: For Time Goal of today’s WOD is to maintain locked elbows overhead when performing the OHS and Snatches. Maintain a strong, hollow position for the hollow rocks. OHS (21-18-15-12) (95/65) Snatch (15-12-9-6) Hollow Rocks (10-12-14-16) 20 min cap Cool Down: Pass Throughs 4×10 Twisted Cross […]
Skill: Strict Pull Up – Maintain Hollow Body Position – 4×4 (Use Bands if necessary. If bands are not enough then use Rows) Every 90 Seconds Some reps near the end of the video from this video below shows what we DON’T want when doing a ROW. We do not want hips to rise up […]
Strength: Clean, 6×4, EMOM, Build up as you go. TNG WOD: 6RFT Goal of today’s WOD is to move smoothly through the workout. The wall balls should be heavier today than normal. Keep the cleans TNG for as long as possible. 12 Cleans (115/75) 10 Wall Balls (25/20) 6 S2O (115/75) 21 Min Cap Cool […]
Deck of cards: Box Jumps S2O Med Ball Sit Up OHL w/plate Joker: 40 cal bike
Strength: Front Squat, 10×10, @55%, For Time, 15 min cap WOD: 12 Min AMRAP Goal of today’s WOD starts out on the strength. Push those legs to keep up with the volume. WOD is meant to provide a little sweat and increased heart rate. Cruise control on the AMRAP. 100 Double Unders (mod: WJR) 25 […]
Warm Up: Weighted Pass Throughs (if you can perform a pass through with straight elbows throughout the entire ROM then you can add weight) 4×5, Every 45 Seconds. Skill: Hang Snatch Points of Performance: Catching in a 1/4 squat with shoulders engaged overhead, Elbows Locked, Hips Back, Knees out 3×5 with the barbell, Every 45 Seconds […]
Skill: Strict Pull Up – Maintain Hollow Body Position – 4×4 (Use Bands if necessary. If bands are not enough then use Rows) Every 90 Seconds Some reps near the end of the video from this video below shows what we DON’T want when doing a ROW. We do not want hips to rise up […]
Strength: Back Squat, 5×5, @90%, EMOM WOD: 15 Min AMRAP Goal of today’s WOD is testing your ability to fight through the leg burn. I am also looking to see how well you can transition the bar from front rack to back rack. I am looking to see how you handle the 6 S2O at […]
Strength: Bent Over Row: 4×6, EMOM WOD: Fight Gone Bad Goal of today’s WOD is to JUST MOVE. I chose exercises that will get you moving and give you a good sweat. FOCUS on form, consistency, staying in a flow, and pacing. G2O (plate 45/25) (knuckles to ground or to an elevated surface, maybe an […]
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