WOD Blog
 | Mon, Jun 29
Today |  |
 | Class Milestone: Angie(50) |
| CARDIOCON 06-29-26 | METCON 06-29-26 | WEIGHTLIFTING 06-29-26 | WARM UP 06-29-26 |
CARDIOCON 06-29-26
(Time)
WARM UP
2x:
Row-10 Calories
Air Squat-10 reps
Step Up-10 reps
Plank Shoulder Tap-10 reps
Bird Dog-10 reps
Cat-Cow-10 reps
Bird Dog-10 reps
Swimmers-10 reps
----
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
Down Dog to Up Dog-5 reps
---
Scap Pull-10 reps
TTB or Modified Option-5 reps
CARDIO
27 min AMRAP:
3-6-9-12-15 etc.
Row Calories
Burpee + DB Deadlift
Toes to Bar
Box Jump
Ski Calories
Dumbbell Front Squat
Rx+: 50/35 pair, 24''/20''
Rx: 35/25 pair, 24''/20''
Rx2: 25/20 pair, Sub Toes to Rings OR Hanging Leg Raise, 24''/20'' Step Up OR 20''/16'' Box Jump
Rx3: 20/15 pair, Sub KTC, 20''/16'' Step Up
MODWOD 1: Sub Regular Burpee, Sub Lying Toes to Bar, 20''/16'' Step Up, 20/15 Goblet Squat
MODWOD 2: Sub Bodybuilder, Sub Lying Toes to Bar, Plate Step Up, 15/12 Goblet Squat
| Omar W | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! | | Kristy | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! |
|
METCON 06-29-26
(Time, Rx2, Rx3)
9 Rounds For Time:
Thruster-9 reps
Bar Facing Burpee-6 reps
Goal: Sub 10, CAP 15 minutes
Tip: Weight should be light, looking for mostly unbroken sets.
Rx: 75/55
Rx2: 65/45
Rx3: 45/35, Sub Regular Burpee
MODWOD 1: 45/35, Sub Bodybuilder
MODWOD 2: 45/35 OR 15/12 DB pair, Sub Bodybuilder to Box
| Lily M | 11:36 Rx | | | Marnae | 11:09 Rx | | | Taeja | 11:41 Rx | | | Saori | 11:16 Rx2 | | | Sofia | 12:12 Rx2 | | | Alec | 14:35 Rx2 | | | Sara G | 13:05 Rx3 | Bar facing | | Omar W | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! | | Kristy | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! |
|
WEIGHTLIFTING 06-29-26
(Weight)
20 Minutes
Back Squat
4-5 Sets:
8 reps
Start first set WORKING set around 75% of max or 5-10% heavier than last week. Try to beat last week in overall volume and/or with your top set.
REST 2-3 minutes between working sets.
| Lily M | 120 Rx | | | Scott B | 155 Rx | | | Nikki | 120 Rx | | | Marnae | 155 Rx | | | Saori | 165 Rx | | | Sofia | 75 Rx | | | Alec | 175 Rx | | | Sara G | 110 Rx | | | Cherise | 135 Rx | | | Isis | 150 Rx | | | Angie | 110 Rx | | | Omar W | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! | | Kristy | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! |
|
WARM UP 06-29-26
(Check In)
30 ON/10 OFF x 2 sets:
Air Squat
Strict Press
Barbell Good Morning
---
Inchworm + Upward Dog-5 reps
Straight Leg Fire Hydrant-10 reps per ide
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
---
Tempo Back Squat (3/3/1/1)-5 reps
Back Squat-5-10 reps (no tempo)
| Omar W | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! | | Kristy | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! |
|
Trash-Talk
Log in to post a comment...
