Author: stephenreinstein

Skill: Strict Pull Up or Super Strict Ring Row4 Min EMOMBetween 5-10 Reps Back Squats, every 2 min8×2 18 Min AMRAPBuy IN 100/80 Cal Bike or 125/100 Cal Rowthen with time remaining AMRAP of5 Pull Ups10 Push Ups15 Air Squats Hold and Power, 3rds, Every 2 min (18 min)45s Wall Sit + 15 Squat Jumps […]

Skill: HRPU4 RD EMOM5 Slow and Controlled (perfect) Push UpsFocus on have the chest hit the floor (or mats).Focus on Keeping a straight line from ankles or knees to shoulders, which means no high butts or sagging hips Back Squat, 7×4Every 2 min Partner Chipper, 24 min2k Meter Row (1800 M/F) (1600 F/F)100 Kip Swings15 […]

Back Squats,6×6, Every 2 minutes 2 min on: 1 min off for 23 min cap7RFT10/7 Cal Bike or Row10 KBS2 Rope Climbs Deck of Cards, Pyramid, 30 minutesDiamonds: BJOHearts: BurpeesClubs: Hang CleansSpades: SDHP 3 (+3 card) = 1 rdafter each round, 1 min plank Skill: Irish Get Up using appropriate weight Bench Press, 6×6, every […]

Back Squats5×8, Every 2 min 20 Min AMRAP10 Strict Press20 DB Step Overs (1 for 1)Every 2 minutes 50 Jump Ropes Skill: Review the difference between snatch/squat style swing and hip hinge swing KB Circuit, 5RD EMOMMin 1: 10 Dead Stop KBS (eye level)Min 2: 16 Figure 8’sMin 3: 16 Plank KB Pull Through For […]

Skill: Wall Ball4 Minutes, EMOM, 5 Perfect Wall BallsFOCUS on the first wall ball being a med ball clean to wall ball Back Squat, Every 2 min4×10 WOD:5 Min On – 2 min off4 min On – 1:30 min off3 min On – 1 min off2 min On – 30 Sec off1 min On 50 […]

Skill: Push Press*Focus on a quick dip with the knees out and heals down on the dip. Back Squat5-4-3-2-1Every 2 minutes Every 3 min for 21 min20 Butterfly Sit Ups15 Push Presses10 Box JumpsRest with time left from 3 minutes Skill: Cleans from the ground, high hang, and low hang.Focus on establishing a solid starting […]

Skill: Strict Pull UpEMOM, 4 min, 5-10 Reps More than 2 purple bands = ROWS**Practice Tough Ring Rows Back Squats9×2, every 90 20 Min AMRAP3 BJ2 Pull Up1 Strict Press (From Ground) (Or feel free to do 9, 6, 3) Skill: Clean PullsFocus on Shrug, then slight elbow bend/pull Mini Sprint Course100 Jump Ropes (-20 […]

Skill: Rope Climb4×1 EMOMfor Climbers: Minimum Pulls to get to the target heightfor 2/3 Pullers: Max height in 2 or 3 pullsfor modifiers: As strict of a body as possible, Slow on the way down, quick on the way up. 35 Min AMRAP10 DB/KB Front Squats7 Dips (+7)1 Rope Climb (+1)2 Lap run Skill/Power8 Strict […]

Skill: Bentover RowFOCUS: Being perfectly still with your hips and back.Once you are locked into the position, rocking is NOT supposed to occur.Focus on performing the movement with your upper/mid-back and not using your lower back to assist in pulling the weight up.EMOM: 3×8 Strength:Back Squat, 8×3, Every 90sSlow Down, Double Pump, Fast Up 20 […]

Hotshots 19 Hero wod 6RFT30 Air Squats19 Cleans7 Pull-ups400 m row Skill: Rope Climb4×1, EMOM*Goal:for Climbers: Minimum Pulls to get to the target heightfor 2/3 Pullers: Max height in 2 or 3 pullsfor modifiers: As strict of a body as possible, Slow on the way down, quick on the way up. Back Squat, Every 2:3018-15-12-9-6-3Progressive […]

Power, 4rds, EMOM5 Ball Slam and Throw Over Shoulders10 KB Jump Squats12 Banded Pull Down Crunch 5 Attempts, AMAP, 2 min on, 1 min off12/8 Bike Cal or Row10 DB Push Pressw/time remaining max burpees Rope Climb Work Strength, Every 3 min, 5×5Tempo Back Squat5s down, 1 sec pause, 5 sec up 18 Min AMRAPEvery […]

35 Min Death By:A) 5 ABMAT Sit Ups (+5 every rd)B) 2 Thrusters (+2) (FRIEND USES DB)C) 5 Hanging Knee Tuck (+5) (MOD: CANDLESTICKS)D) 2 DL to Row (+2) (FRIEND: DL OR TORPEDO DL, or just ring row) Rope Climb Work 35 Deck of Cards:Hearts: BurpeesDiamonds: BJO (FRIEND: Step Overs)Spade: Ring Dips (FRIEND: Bench Dips)Clubs: […]

For Time, 35 Min Cap6 Lap Run75 Pull-Ups225 Air Squats150 Push-ups6 Lap Run Rope Climb Work Mini Sprint Course, 5rds, Every 3 minutes50 Jump Ropes2 Bear crawl5 Squat Clean (-1 every rd) 12 Min AMRAP10 ABMAT Sit-Ups (+10 each rd)2 Squat Cleans (+2 each rd) Rope Climb Work Body Building, 4rds. Every 3 minutes8-10 Chest […]

Back Squat, every 2:306x 4-6Controlled DownPauseExplosive Drive Up 5 rounds For Time, 18 Min Cap12 DL9 Hang Cleans6 S2O Rope Climb Work Holds and Power, 3rds, Every 2 min1 Min Plank then 8 Double Pump PLyo Push Ups1 Min Mid Squat KB Hold then 12 Double Pump Jump Squats1 Min Farmers Hold then 8 Burpee […]

Skill: Skill the Clean from the top down. This means start athletes in the standing position with the bar hanging around the hip. Transition into the shoulders coming over the bar as the bar rides down the thigh. Pause just above the knee. Then finally bringing the barbell to the ground. Focus on teaching athletes […]

20 Min AMRAP7 Pull-Ups14 Dips21 Box Jumps42 ABMAT Sit-Ups Skill: Educate athletes on the difference between a high bar vs low bar back squat.Have athletes try both variations with a warm-up weight. Strength – Back Squats5 x 3-5Every 2 minutes Power, 4rds, EMOMMin 1: Sprint there back 2x (+2x each rd)Min 2: 7 KB (2) […]

StrengthBack Squats 10-8-6-4-2Every 2 minutes 8 Min AMRAP15 Kip Swings5 Burpee Box Jumps15 DB/KB Squatsremember your rounds and reps for laterthen 2 minute restComplete the same number of rounds and reps from above but FOR TIME (12 min cap) 6 times Through (34 min)A) 2 min cap1 Lap Run5 Hang Clean7 Floor Press B) 2 […]

Power, 4rds, EMOM12 Banded Kneeling Crunch15 Banded or Weighted Knee Tucks1x Bear Crawl ( there back = 1) For Time, Ladder, 20 min Cap1 – 10 Semi Squat Clean10 – 1 Front Squats10 ABMAT SIt Ups Body Building, 5x, EMOM8-10 Alt Curls10-12 Skull Crushers1 Pull Over to Press 5RFT, 16 min cap15-12-9-12-15 S2O1-2-3-2-1 Laps Back […]

For Time, 35 Min Cap10-1 DL to Row10-1 Floor Press1 Lap Run (+1 every rd for 5 rounds)Starting rd 6: 25 Jump Ropes (+25 every rd) Rounds 1 – 5 you will do your run after the floor pressRounds 6 – 10 you will do your jump ropes after the floor press Strength, Box Back […]

Strength, 5rds, Every 3 min15/11 Bike Sprints3-5 Back Squats 5RFT, 16 min cap15 Thrusters (-3 each rd)15 Pull-Ups (-3 each rd)1 Lap Run Strength, 6rds, Every 2 min2 Farmers Walk (there back = 1)2-3 DL (singles) 20 min AMRAP10 DL to Row20 HRPU30 Burpees Deck of Cards, 35 min cap, For TimeHearts – Box JumpsDiamonds […]

3RFT, 29 min capEvery 2 minutes take a 1-minute breakand pick up where you left off30 Pull-Ups40/30 Cal Bike/Rower30 DB Strict Press Strength, Front Squat7×2, Every 2 minutes For Time, 15 Min Cap125 ABMAT Sit-Upsthen5 Rounds of:50 Jump Ropes7 Hang Squat Cleans Holds and Strength5 Rds, Every 2:3045s Hollow Hold45s Farmers Hold2-3 DL 20 Min […]

EMOM, 5rdsMin 1: 50 Sec Wall SitMin 2: 5 Vertical Jump into Broad JumpMin 3: 3-5 Back Squats 15 Min AMRAP1 Lap Run15 Kip Swings15 BJO Strength, 6×1, every 90secSemi Squat Clean + Hang Squat Clean = 1 30RFT, 20 min cap5 Wall balls3 Strict Press1 Semi Squat Clean Body Building, every 2 min, 4rds1) […]

Back Squats8×2, Every 2 min 18 Min AMRAP25 ABMAT Sit Ups15 KBS10 Wall BallsEvery 2 min, 4 burpees box jumps Mini Sprint Course5rds, every 3 min7 Strict Pull Ups14 HRPU21 Air Squats5 Squat Cleans (-1 every rd) 15 Min AMAP100/75 cal bike or 125/100 cal roww/ time left AMAPClean and Press*Increase weight every 5 reps […]

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.• 1 mile Run (9 laps)• 100 Pull-ups• 200 Push-ups• 300 Squats• 1 mile Run (9 laps) Power and Holds4rds, every 90s4 straight sets before moving on15 Banded Knee Tucks […]

Front Squats, Every 2 min10-8-5-3-2-1*add weight as desired Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not spray the barbell moving forward Summer Tank/Shirt Order Due May 27thhttps://www.surveymonkey.com/r/DNSLG3M 2 min on, 1 min off (7rds, 20 min cap)7RFT10 Double KBS (eye level)10 Wall Balls10 Burpee BJO Please […]

35 Death By3 Pull Ups (+3)6 Push Ups (+6)9 Air Squats (+9)Every time you fail, run 1 lap, then start at a clean minute/round 4 rds, Back Squats, every 2:30rd 1: 30 Repsrd 2: 20rd 3: 10rd4 : 5*Add weight as desired 20 min cap.10 DB (2) Squat Cleans (-1 every rd)10 Burpees (-1)then1 DB […]

5rds, EMOM10 Weighted Squat Jumps40 sec Wall Sit3-5 Back Squats 16 Min AMRAP Sprints*1 min rest after each round15 BJO12 Wall Balls9 Burpees 35 Min Cap1rd of:25 Pull Ups50 Push Ups75 Air Squats3 lap run5rds of:5 Pull Ups10 Push Ups15 Air Squatsthen run 3 laps10rds of:3 Pull Ups6 Push Ups9 Air Squatsthen run 3 lapsoptional:20rds1 […]

For Time, 30 Min Cap2 Lap Run40 Pull Ups40 Dips4 laps30 BOR30 Floor Press6 laps40 Ring Rows40 Push Ups Back Squats, Every 2 min5x 3-515S Wall Sit (15 sec each rd) 4 Rounds, 3-minute blocksRest 1 min (+1 min)15/10 Cal Bike or 20/15 Cal Row15 ABMAT Sit-Ups10 Wall BallsTry to match score each block1 Min […]

Every 3 min, 5rds50 Jump Ropes45s Wall Sit5 Front Squats (-1 each rd)*add weight as desired 3 Mini Sprints, 5 min cap on eachPart A:15-12-9Muscle CleansBar Over Burpees Part B:12-9-6Semi Squat CleanBurpees Part C:9-6-3Squat CleanBurpee Box Jump AMRAP and AMAP, 30m cap3 Pull Ups (+3 each ed)6 Push Ups (+6 each rd)9 Air Squats (+9 […]

Back Squats, every 90 sec7 x 2-3 18 Min AMRAP10 Semi Squat Cleans20 HRPU20 SSJ*after 5 rds, cut the reps in half Power & Holds, 3rds, Every 2 min6 Ball Slams + 40s OH Hold w/Slam Ball6 Vertical to Broad Jumps + 40s KB Mid Squat Hold10 Double KBS (eye level) + 40s KB Farmers […]

30 Min AMRAP USE a 20″ Black box when setting up for pull ups Rowling 100m +/- Run 1 LapPull ups _____x2Push ups _______x4Air Squats ________x6 6 Sets, every 3 min 3-5 Back Squats16-20 Alt Bicep Curls15 Banded Tricep Press Downs 12 min Cap10-1 BJO4 Double DB Snatch Holds, 10 min ladder15 sec each (+15 […]

30 Min workout15 Front Squats30 Kip Swings15 Thrusters 1 min rest 15 Front Squats30 Pull Ups15 Thrusters 1 min rest 15 Front Squats30 Pull Ups15 Thrusters w/time remaining establish a heavy complex:1 DL + 1 Clean + 1 Hang Clean + 1 S2O Partner Battle, 30 min AMRAPPart A: AMRAP21 ABMAT Sit-ups14 Eye Level KBSKB’s […]

Body Building4rds, Every 3 min5 Bentover Row*5 Floor Press*12 Chest Fly**12 Reverse Back Fly ***Add weight as desired**use bench or box for support 3 Mini Workouts (18 min)For Time, 3 min cap35/25 Bike or 45/32 Row For Time, 6 min cap35/25 Bike or 45/32 Row35 HRPU For Time, 9 min cap35/25 Bike or 45/32 Row35 […]

30 Min Death By15 Jump Ropes (+15 every min)2 Barbell Row to DL (+2)7 Med ball ABMAT Sit Ups (+7)2 Floor Press (+2)every time you fail through the 4 exercisesbefore restarting on a new minute, perform 20 burpees Back Squats7×33-5s negative, Fast upEvery 2 minadd weight as desired AMRAP, 1 min on,: 1 min off, […]

Strength, Back Squat5rds, Every 2 min15-12-9-6-3Add weight as desired 4RFT, 20 min cap11 Pull Ups12 Dips13 BJO14 KB (2) Front Squats Complete 1 Rd every 3 minutes10 rounds total50 Jump Ropes20 ABMAT Sit Ups5 Hang Muscle Clean to Strict Pressrest w/remaining time Sprint through each rd and note your time. try to keep around the […]

Gentle reminder:-Clothing Order due March 11th 30 Min AMRAP15 HRPU15 DB Row20 ABMAT Sit-Ups5 Front Squats (from floor)add weight as desired Power and HoldsEvery 2 min, 3 rounds8 Slam Balls + 30s Hang8 Box Jumps + 45s Wall Sit8 SB Push Press Toss* + 60s Plank*More like WB’s without Full Squat Gentle reminder:-Clothing Order due […]

Lanes Strength, 5rds, every 3:303-5 Back Squats8 Plate Pullover to Press20 Plate Torso Rotation (1 for 1) Gentle reminder: To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class. 12 Min AMRAP5 Strict Pull Ups5 Strict DB Presses5 BJO (+5 every rd) or 3 […]

ASSIGN BOXES Strength, Every 2min, 5rds10s OH Hold20s Front Rack Hold30s Farmers Hold*KB (2) 6rd EMOMMin 1: 20 Sec Bike CalsMin 2: 45s PlankMin 3: 1 Clean Complex (Hip, Knee, Floor)*add weight as desired ASSIGN BOXES Mini Sprint CourseEvery 3 min, 5rds40 Mountain Climbers 1 for 110 Banded KBS (eye level)10 Back Squats (-2 every […]

Boxes30 min cap Max Points/Race to 300 1 Pt Back Squat2 pts Front Squat3 pts OHS 1 pt ABMAT Sit Up2 pts Butterfly Sit-Ups3 pts Roman Sit-Ups 1 pt DB Push Jerks2 pts DB Push Presses3 pts DB Strict Presses You pick the exercises. Lanes Power, 4rds eachEMOMMin 1: 7 Ball SlamsMin 2: 5 Box […]

Assign BoxStrength: Push Press 7×5Every 2 min(controlled negative-explosive on the press) 16min Ascending Ladder9 DL6 Hang Squat Clean20 Sec Plank (+20s) Lanes 6RFT, 30 min cap10 DB Front Squat15 Strict Pull Ups20 Strict Leg Raises (hanging) Lanes Back Squat3×3 (7s reps)3×3 (5s reps-little bit heavier)3×1Every 90Add weight as desired 12 min AMRAPEvery 2 min perform […]

Assign Lanes Back Squat5×5, every 2 minFirst set 5-5-5 tempoeach set decrease by 1 secadd weight as desired 3RFT, 20 min cap20 Kip Swings20 DB Thrusters20 DL to Row ASSIGN BOXES AMRAP2 Min work, 30 Sec Rest (add 30 sec rest each rd)7 Rds10 Burpees12 Butterfly Sit Ups5 Hang Semi Squat Cleans 2 min, 30s […]

BOXES Front Squats, 7×3, every 90 secondsPause @ Bent knee, above parallel, below parallelExplosive Up 20 Min Partner AMRAP5 DB Thrusters10 DB PLank Rows (1 for 1)50 Jump Ropes*switch every rd completed BOXES Partials and Holds, 3rds, every 90s20s Shrugs + 40sec OH Plate Hold (active Shoulders)20s Partial Squats + 40s Mid Squat KB Hold20s […]

ASSIGN BOXES Mini Sprint CourseEvery 3 minutes, 5rds50 Jump Ropes10 BJO5 Squat Cleans (-1 every rd)Add weight as desired 3RFT, 15 min cap7 S2O10 Hang Cleans17 Front or Back Squats (from ground) ASSIGN BOXES Body BuildingEvery 2 minutes, 5rds7-7-7 Rear, Side, Front Raise6-8 Standing Pullover to Press (prayer)or heavier and use bench (laying down) 20 […]

ASSIGN BOXES Back Squat, 6×5Every 2 minutesPause 1s every 1/3rd [email protected] [email protected] [email protected] ParallelFast on the way up 18 Min AMRAP10 ABMAT Sit Ups6 Bar over Burpees1 Semi squat clean + 1 Hang Squat Clean(add weight as desired) ASSIGN LANES Power, 3rds, EMOM30 Sec Dead Stop KBS30 Sec Slam Ball30 Sec Atomic Sit Up 7rd […]

Assign BOXES Partials and Holds4rds, every 75s1) 30 Seconds Push-Ups, 30 Sec Plank2) 30 Sec Air Squat, 30 Sec Wall Sit3) 30 Sec Scapula Retracts (row or pull up), 30 Sec Farmers Hold 13 Min Ladder1 Row to DL (+1 every rd)1 Thruster (+ every rd)10 ABMAT Sit Ups Assign LANES 30 min Partner BattleAMRAP10 […]

ASSIGN LANES For Time, 30 Min Cap 150 Air Squats125 ABMAT Sit Ups100 Mountain Climbers (1 for 1)75 Push-Ups50 Pull-Ups40 Wall Balls30 Burpees20 HRPU10 Kip Swings Assign Boxes Mini Sprint CourseEvery 3 minutes, 5ds50 Jump Ropes10 BJO5 Squat Cleans (-1 every rd) 3RFT, 15 Min Cap7 S2O10 Hang Clean17 Front Squats (or Back) No Rack […]

ASSIGN BOXES 30 RFT, 30 minute cap 7 Abmat Sit-ups5 KBS – Eye Level3 Front Squats ASSIGN LANES Power 4 rds Emom6 vertical jump to broad jump6 ball slams8 plyo push ups (slow negatives) 5RFT, 17min cap2mins work:1min rest10 Kip Swings10 DipsWalking Lunges 50s/35s <—-> ASSIGN BOXES Ever 2 min, DL5 x 6-8 reps For […]

ASSIGN LANES EMOM, 4rdsMin 1: 30s Max Pull UpMin 2: 30s Max HRPUMin 3: 30s Air Squats 18 Min AMRAP30s Plank25 Jump Ropes (add 25 each rd)1 Clean + 2 S2O (add weight as desired) ASSIGN LANES Strength, Back Squats, 20 min cap10-1Rds 10-8, Rest 30 secondsRds 7-4, Rest 45 secondsRds 3-1, Rest 1 minAdd […]

ASSIGN LANES/RACKS Mini Sprint Course5rds, Every 3 minutes4 Broad Jumps to Reverse Bear Crawl5 Ball Slams10 Front Squats (-2 every rd) 12 Min AMRAP5 Strict Pull Ups5 Strict HSPUAMAP Wall balls unbroken ASSIGN BOXES 30 Min Death by EMOM2 Cal Bike (Males Legless) (+2 every min)5 Butterfly Sit Ups (Holding Wall ball) (+5 every rd)2 […]

ASSIGN BOXES 30 Min AMRAP75 Jump Ropes12 Roman Sit Ups (plate)15 KBS – Eye Level2 Clean and Press (add weight or add +2 reps each rd) ASSING LANES/RACKS Mini Sprint Course5rds, Every 3:305 Slam Balls into Box Jumps (high)4 Burpee Broad Jumps10 Back Squats (-2 each rd)(add weight as desired) 12 Min AMRAP12 Ring Dips7 […]

ASSIGN LANES(there are 17 Squat racks) Back Squats3×9, Emom3×6, Every 1:453×3, Every 2:30 15 Min AMRAP7 Strict Pull Ups7 HPSU10 ABMAT Sit Ups (add 10 per rd) ASSIGN LANES Sprint Intervals, 6rds, Every 3 minutes50 Jump RopesWalking lunges (there and back x2)7 DB Muscle Clean (2)10 Burpee to Target Strength: 6×2 DL, every 90 sec, […]

ASSIGN BOXES Mini Sprint Course5rds, Every 4 min50 Jump Ropes15 HRPU5 Hang Squat Clean (-1 every rd)*add weight as desired 11 Min AMRAP2 min on, 1 min off for 4 cycles5 DL (use the weight from the hang squat clean)10 BJO ASSIGN LANES Every 3 minutes for 10 rds complete8 DB S2O (2)8 Kip SwingsWalking […]

ASSIGN BOXES Back Squat, 5×4, Every 2 minPause 5 Secs (standing) after each rep(add weight as desired) 20 Min AMRAP5 DB Thrusters3 DB Strict Press1 Semi Squat Clean (Barbell) BOXES 1-4 AND 13-20 ONLY CAN DO WALL BALLS OR HSPU MOD. ASSIGN LANES Every 4 minutes for 4 rds15/10 Legs Only Bike Cal10 Plate G2O12-9-6-3 […]

ASSIGN BOXES 5rds (15 min)Min 1: 5 Box Jumps (for height)Min 2: 7 KB Squat Swing to eye level to overheadMin 3: 3 Muscle Clean to Strict Press Ladder, For Time, 14 Min Cap10 Thrusters (-2 every rd) (add weight as desired)4 Burpees (+4 every rd) ASSIGN LANES 30 Min, For Time40 Wall Balls40 Kip […]

30 Min Ladder7 Deadspot KBS14 SDHP21 ABMAT Sit Ups2 Front Squats (+2 every round) (from ground) 4RDS, EMOMMin 1: 40 Sec Bicep Curl (slow and controlled)Min 2: 40 Sec Skull Crushers (slow and controlled)Min 3: 7 Slam BallsMin 4: 24 SSJ 9RFT, 14m cap7 Kip Swings7 HRPU7 Box Jumps 5RD, EMOMMin 1: 5 BB Strict […]

Back Squats, 6×3, Every 2 minControlled Negative and Pause at parallelAs weight as desired 5RFT, 20 min cap1-2-3-2-1 Lap Run7 Db Squat Cleans (2)12 Kip Swings 4rds, EMOMMin 1: 15 Banded Tricep ExtMin 2: 12 DB Chest FlyMin 3: 4-6 Barbell Chest Press 18 Min, For Time Chipper1000/800m row50 HRPU (feet on a plate/elevated)75 KBS100 […]

30 Min AMRAP5 Burpees (+5 every rd)5 Box Jumps (+5)5 G2O (+5)2 Squat Cleans (add weight as needed or stay at the weight) Strength: Every 2 minutes3 sets15-20 Back Flys6-8 Reverse Grip Rows 2 min clean up 3sets15-20 Chest Fly6-8 Close Grip Bench 5RFT, 15m cap12 DL9 Hang Cleans6 S2O(add 10/5 pounds each rd if […]

EMOM, 4rdsMin 1: 30 Sec Banded Eye Level SwingMIn 2: 4 -6 Bent over rowMin 3: 30 Sec Banded Push up or Plyo Push UpMin 4: 4-6 DB or BB Chest Press 16 min ChipperMay choose order but must complete all the reps prior to moving to another exercise 100 ABMAT Sit-ups40 KBS4 Laps40 DL […]

30 Min AMRAP 15 ABMAT Sit Ups -Pull ups 1-2-3-4-5 -HRPU 2-4-6-8-10 Run 1 Lap 2 Clean and Jerks (add weight as desired) Power & Strength (4rds) Min 1: 12 Banded KBS (eye Level) Min 2: 5 DBL Pump Air Squat to Box Jump for Height Min 3: 3 DL (add weight as needed) Min […]

4rds, EMOM Min 1: 15/10 Bike Sprint Min 2: 5 Ball Slams into Vertical Jumps Min 3: Rest 1 min Min 4: 5 Back Squats (add weight as desired) 15 Min Workout 2 Min AMRAP 10 Burpees 10 Kip Swings then into 1 min of AMAP Wall Balls then 1 min rest Strength: 6×5 DL […]

Mini Sprint Course 5rds, Every 4 minutes 100 Jump Ropes (50 DU) 15 Push Ups 8 STRICT Pull Ups (Rows inside) 5 Clusters (squat clean to thruster)(-1 every rd)* *add weight as desired 3RFT, 15m cap 8 Bar over Burpees 7 Hang Cleans 8 Bar over Burpees 7 S2O *see coach for weight suggestions Back […]

5RFT, 30 min cap 30 Air Squats 15 Hang Cleans 2 Laps Speed Dating, 5rds, Every 6 minutes A) 25/17 Bike or 32/24 Row B) 40 Bentover Row C) 75 Abmat sit-upsD) 40 Chest Press E) 100 Hanging Knee Tucks F) 40 Back Squats Rd 1: A and B Rd 2: A C 3: AD […]

AMRAPS AMRAP 1: 0:00 – 10:00 60 Jump Ropes (33 Double Unders) 15 Sit-Ups 3 Complex (Semi Squat Clean + Hang Squat Clean + S2O 2 min rest AMRAP 2: 12:00-22:00 120 Jump Ropes (66 Double unders) 15 Butterfly Sit ups 2 Complexes (increase weight if desired) 4 min rest AMRAP 3: 26:00 – 36:00 […]

Power, 3rds, EMOM 12 Banded KBS 10 Plyo Push Ups 5 – 8 Barbell Squat Jumps Strength, 4rds Back Squats ~50-80% 1RM 1 Min Max Reps 90 sec rest 10RFT, 12 min cap 5 KBS 3 Front Squats 1 S2O Partner Deck of Cards Pyramid 40-minute cap Hearts – Cleans Diamond – BOR Clubs – […]

Back Squats, 6 sets, every 2 min 10 – 8 – 6 – 4 -2 – 1 *11 racks outside, 4 racks can be moved to outside athletes 16+ can do front squats from the ground 20 Min AMRAP 15 HRPU 7 DB G2O (2) 1 Lap Run (+1 lap every rd) *Rain mod: 200m […]

Part A: 10 min cap, 5rds 2 Strict Pull-up (+2 every rd) 2 Seated Arnold Press (+2) 4 min transition to clean pull up bar Part B: 10 min AMRAP 7 Strict Leg Raises 15 Chest Presses 4 min transition to clean pull up bar Part C: 10 Min cap 30-20-10 DB (2) Squat Jumps […]

Part A: 5×5 Back Squat, Every 2 minutes (rack) 3-minute rest to strip barbell and take your barbell to your workout area. Part B: 5×3 Hang Squat Clean, Every 2 minutes If more than 11 people in class, Half start on part A, half on B, then switch 15 Min AMRAP 5 Hang Clean and […]

Strength: Thruster, 5×3, Every 2 min 5 Sec up on Squat, Fast Press Sprint A: 9 Min cap 4rds of 9/5 Bike Cal 5 Strict Press 5 Front Squat 4 min rest (Clean Bike or Rower Sprint B: 9 Min Cap 3rds of: 15/12 Cal Row 10 Thrusters Partner Card Game Run through the Deck […]

Strength, Every 2 min, 6 sets 30 Sec Jump Ropes 3 Single Deadlifts *add weight as desired 10RFT, 22m cap 5 SDHP (mod) 6 Bar Over Burpee 15, 30, or 45 Jump Ropes (great day to practice doubles) Please be sure to put back DBs in the correct location 30min AMRAP Every 5 minutes, perform […]

3RFT, 30m Cap 1000/800m Row or 1.5/1.2 Mile Bike Pick a Core Pick a Conditioning Pick a compound Core: 30 Sit-ups, 30 Roman Sit-ups, or 30 Butterfly sit-ups Conditioning: 30 Burpees, 50 SSJ, 30 KB SDHP Compound: 15 Semi Squat Cleans, 15 DL to Row, or 15 S2O Power, 3rds, EMOM 8 KB Dead Stop […]

Skill: 3 position clean 4×2, every 90sec Low Hang, High Hang, Ground Strength: Squat Clean + Hang Clean 5×1, every 90sec 5RFT, 20 min cap 10 Semi Squat Cleans (lighter side) 40 SSJ 1 for 1 15 Butterfly Sit Ups with Med Ball (30/20) *Spice it up: add 50 jump ropes after each rd 5 […]

StrengthEvery 3 minutes for 5 rounds 5 Strict Presses + 3 Front Squats (+3 every round of FS) Partner, “You go, I go”Alternating Rounds 8 Rds, 4 each, 21 min cap 12 BJO12 HRPU12 KBS*Scale for each rd to take 1-2 minutes Optional – hold barbell while partner is working Power, 4rds, EMOM Min 1: […]

36 Min AMRAP Every 4 minutes 15/12 cal row or 12/9 Cal Bike 15 TOB HSPU 15 BJ 15 Eye-Level KBS (try to pick something you can go unbroken) Power, 3rds, EMOM 7 Slam Balls 10 SSJ 1 for 1 (focus on height not speed) 30s Atomic Sit ups Strength, 5rds, Every 90s Hang Squat […]

Strength:Every 75seconds7×3 Snatch, Clean & Jerk, or Torpedo to Overhead*Focus on hip extension 15 Min AMRAP 15 Box Jumps20 ABMAT Sit-Ups10 G2O – Plate Power, 3rds, Every 90secs5 KB Dead Stop – Squat Swing – Overhead 5 Burpee to Max Vertical Jump Strength5 DL (Minus 1 every rd)Every 2 min 7RFT, 12 min cap 5 […]

As I think about the future of Isabella Fitness and all of our athletes, I can’t help but feel anxious and uncertain. What I do know, is that we are dedicated to providing the same level of value and service that we have been providing throughout the years. We are working harder than ever to […]

Back Squat 2×5 70% 2×3 80% 2×1 90% Every 2min 5RFT, 24m cap Please be sure to wipe down all equipment and surfaces every 4 min 12/8 Bike Cal (4,8,12,16, 20) 50 Jump Ropes 10 Pull-Ups or 7 C2B or 4 Muscle Ups 15 DB Bench Press (50s/30s) Sprint Ladder 4rds, Every 2 min 10 […]

ZOOM LINKS CLICK ME –> 6:15am (M-Fri) CLICK ME–> 9:30am (M-Sat) CLICK ME–> 9:30am (SUNDAY) CLICK ME–> 4pm (M-F) CLICK ME–> 5pm (M-F) CLICK ME–> 6pm (T, TH) CLICK ME–> 7:00pm (M-Th) FOR WORKOUTS FROM MAY 8TH ONWARD, VISIT: STUDIO May 7 (Thursday) May 6 (Wednesday) May 5 (Tuesday) May 4 (Monday) May 2 (Sat) […]

Snatch Complex High Hang Pull + Low Hang high pull + snatch from floor = 1 9×1, every 75 sec AMAP Reps 4min, 3min, 2min, 1min, 1min, 1min 2 min rest between rounds 19/15 Bike Cal (each “section” minus 2 cals) 6 Burpee Broad Jump Over Mat Max Reps with remaining Squat Snatch 135/95 Mini […]

Strength – Back Squats (DBL Pump) 5×3, 60%, Every 2 min 22 Min AMRAP 3 Burpee Box Jump 24/20 (add 3 every round) 5 Left KB/DB Clean to Reverse Lunge (50/35) 5 Right 2 Rope Climbs Tabata, 20 seconds work: 10 seconds rest 4-3-2-1 Slam Ball Clean and Press to Target (DO NOT LET THE […]

Strength, 5 rounds Min 1: 4 – 6 Bench Press Min 2: 5 Bentover Row 3 Parts, For Time, 26m cap 15-12-9 Cleans (135/95) Box Jumps 24/20 2 min rest 12-9-6 S2O Box Jumps 30/24 2 min rest 9-6-3 Clean and Jerk 185/125 Box Jumps 36/27 Tabata, 4-3-2-1 rds of 20:10 Banded Kneeling Crunch Alt […]

Strength Back Squat, every 2 min 1×5 (65%) increase every set 1×4 1×3 1×2 3×1 5rd Every 4 minutes15/12 cal bike2 Rope Climbs12 HRPU9 Burpees Rest with time left OR 4rds every 5 minutes 9 Burpees 12 HRPU 2 Rope Climbs 15/12 Cal Bike Rest with remaining time Mini Sprint Course, every 5 min, 5 […]

40 Minute Death By 4 Butterfly Sit-ups (+4 Every minute) 30/20 1 Clean (+1 every minute) 205/145 10 Jump Ropes (+10 every minute) 3 Burpees (+3 every minute) Power Modified Beep Test Bench Press 5 reps 0 – :15 10 reps :15 – :45 15 reps :45 – 1:30 20 reps 1:30 – 2:30 25 […]

Power, 3rd EMOM Min 1: 5 Weighted Box Jumps Min 2: 7 Slam Ball Clean and Throw to Target (M 30-50, 9-11′. F 20-30 9-11′) Min 3: 30s Banded Run in Place Strength Complex, 5rds, Every 2 min Clean – S2O – Squat Clean – S2O Progressive overload 10m AMRAP w/3 burpees EMOM 50 Jump […]

Strength, 8×3, Every 2 min Back Squat Start at 50% and increase to whatever your heart desires “Back to Basics” 20m AMRAP 15 Toes on Box HSPU 15 Banded or Kipping Pull-Ups 25 Box Jump Overs (20/16) 15 Kip Swings *Dropdown in degree of difficulty to accumulate volume for foundation of movement Power, 3rds, EMOM […]

Strength: Snatch Pull + Snatch 5×1, 90sec Starting Feb 1st, the name Cardio Express will be changed to IF45. Other than that, things will remain the same. Partner AMRAPS (24 min) Partner Alt Rds 12 Min AMRAP 20 SSJ (1 for 1) 5 Snatches (135/95) Then 12 Min AMRAP 10 Box Jumps (24/20) 8 S2O […]

35 Min AMRAP Part 1) 500/400 Fast Sprint Rower If you get under 1:30, the reps below will be 3 between 1:30 – 1:45, 6 reps between 1:45 – 2:00, 9 reps between 2:00 – 2:15, 12 reps 2:15+, 15 reps Part 2) Clean (135/95) Front Squat S2O Then back to Part 1. You will […]

Every 3 min for 5 rounds Bench Press, 5x 3-5, Every 3min DB Walking Lunges (bike to plates and back) 22 Min AMRAP 6 Ring Dips 8 KBS (70/50) 10 Kip Swings 1 Farmers Walk (there/back) *add 1 each round Power, 3rd EMOMMin 1: 15 Banded KBS (eye level)Min 2: 5 Box Jumps (for height)Min […]

Mini Sprint Course Every 5 minutes for 5 rounds 25 seconds of Wall Sits 5 Box Jumps (30/24) 15 ABMAT Sit-Ups *5 Back Squats (50%) add 10% each rd, minus 1 rep each rd 9m AMRAP 5 Thrusters (135/95) 5 Kip Swings (add 5 every rd) EMOM, 4rds Min 1: 6 Slam Balls Min 2: […]

Back Squats 6×5 @70-75% Pause at the top for 5 secs before each rep For Time, 25m cap Complete 10 rds of, 7 Lateral Bar over Burpees 5 Box Jump Overs (30/24) 3 Hang Clean and Jerks (155/105) *After 4 rounds, complete either 50/35 Bike Cal or 70/55 Row Cal *After 7 rounds, complete whatever […]

Sprint Course Every 4 min for 5 rounds 10/7 Bike Cal Run to Plates 7 DB Push press (50s/35s) Run to Bikes/Barbell OHS 3-3-3-3-3 Increase weight each set Back squats 50%, 50 reps 8 min cap 8 Round EMOM of 5 DB Seated Strict Press (40s/25s), 5 HRPU, and 3 Box Jumps (30/24) Deadlifts, 7×2, […]

Thrusters, Every 90s off racks 3×3 3×2 3×1 21 Min AMRAP Option A: 6 HRPU 3 Front Squats (185/125) 1 Rope Climb OR Option B: 6 Front Squats (135/95) 3 HSPU 1 Rope Climb Power, 4rd, EMOM Min 1: 6 Ball Slams Min 2: 10 Each side Banded Torso Rotations Min 3: 5 Weighted Step […]

Back Squat 2×9 50% 2×6 70% 2×3 85-90% Every 2 min 20 Min AMRAP 10 DB Push Press (50s/35s) 50 Jump Ropes 10 Burpees Max Unbroken Wall Balls (30/20) (11’/10′) *Record the total number wall balls Purpose of wod is to get big sets on WBs Power, 3rds 20 Slam Ball Torso Slams (alt every […]

Sprint Course, Every 4 minutes, 5 rounds 15/10 Cal Row 35 Jump Ropes 5 Burpee Box Jumps (24/20) Front Squats (from the floor) See below Rest with remaining time and switch FS weight Rd 1: 5 FS @55% Rd 2: 4 Front Squats 70% Rd 3: 3 FS 85% Rd 4: 2 FS 90% Rd […]

For Time, 40-minute cap 3,2,1..Go Back Squats 4×12 @40% OR 4×8 @60% OR 4×4 @80% then 7 rounds of 10 ABMAT Sit-Ups 7 Push-Ups 7 KBS (70/50) then Back Squats 4×12 @40% OR 4×8 @60% OR 4×4 @80% then 5 rounds of 10 BF Sit Ups (20/14) 7 Decline Push-Ups (feet on a plate) 7 […]

Snatch Ladder, 12 min cap 7 @75% 5 @ 85% 3 @ 90% 1 @ 95-100% Partner Chipper, 20 min cap 75 Snatches (95/65) 70/50 Bike Cals (M/F partners 60) 75 OHS 70/50 Rower Cals (M/F partners 60) Switch on and off as you wish Monday- is a slight change to a repeat workout on […]

Push Press, 5x-3-5 Every 90sProgressive overload Front Squats, 70%. 5×3 Every 90s 18 Min AMRAP Buy In: 30 Burpee Broad Jumps then 10 Thrusters (95/65) 10 Weighted Split Squat Jumps (25s/15s) (FB: BB 95/65) 1 for 1 2 Rope Climbs Power, 3rds, EMOM 16 Slam Ball Torso Slams (1 for 1) 7 Slam Balls 4 […]

Power, 3rds, EMOM Min 1: 5 Back Racked Squat Jumps Min 2: 10 Plyo or Deficit Push-Ups Min 3: 10 KB Banded High Pull Strength: Box Back Squats, 5×3, 70% Pause at the box For Time, 15 min cap Partition However 50/35 Bike Cals 50 HRPU 50 Kip Swings *FB do it without partitioning back […]

Back Squats 6×3, 60% Every 90s Monday’s wod- strength has pauses on the way down from the squats @ 1/4 squat, @ just above parallel and @ below parallel, then a normal tempo during the concentric phase. 22 Min AMRAP Max Unbroken KBS (70/50) Max Unbroken Wall Balls (30/20)(11’/10′) Bike Cals ______ = 40 Rower […]

Back Squats, Every 2 min 10 @50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% Winter Clothing Order https://www.surveymonkey.com/r/DFTMZPN 7RFT, EMOM 3 Scores 40 sec work: 20 sec rest Min 1: DB Bench Press (50s/35s) (FB 70/50) Min 2: Kip Swings Min 3: Wall Balls (30/20) Winter Clothing Order https://www.surveymonkey.com/r/DFTMZPN Power, […]