WOD Blog
 | Mon, Jun 22
Today |  |
 | Class Milestone: Mario F(50) & Jayne(500) |
| CARDIOCON 06-22-26 | WARM UP 06-22-26 | WEIGHTLIFTING 06-22-26 | METCON 06-22-26 |
CARDIOCON 06-22-26
(Reps, Rx2, Rx3)
WARM UP :
Bike-15/12 Calories
Row-15/12 Calories
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Plate Ground to Overhead-15 reps
Plate Overhead Press-15 reps
Burpee to Plate-10 reps
Plate Row-10 reps
Plate Rotation-10 reps each way
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Thumbs Up-10 reps
Breaststrokes-10 reps
Alternating Scorpion-10 reps
Downward Dog Foot Tap-20 reps
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Scap Pull-10 reps
Arch Hollow on Rings or Bar-10 reps
Toes to Rings OR Modified-5 reps
CARDIO
12 min AMRAP:
Bike-15/12 Calories
Toes to Rings-12 reps
Burpee to Rings-9 reps
REST 1 minute
12 min AMRAP:
Row-15/12 Calories
DB Push Press-12 reps
Burpee DB Deadlift-9 reps
Rx: 50's/35's
Rx2: 35's/25's, Sub Hanging Leg Raise on Rings or Bar
Rx3: 25's/20's. Sub KTC, Regular Burpee
MODWOD 1: 20's/15's, Sub Lying Toes to Bar, Bodybuilders
MODWOD 2: 15's/12's, Sub Lying Toes to Bar, Bodybuilder to Box, Sub 12/9 Calories
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WARM UP 06-22-26
(Check In)
30 ON/10 OFF x 2
Bunny Hop
Air Squat
Lateral Step Up R
Lateral Step Up L
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Plank Shoulder Tap-20 reps
Straight Leg Fire Hydrant-10 reps per side
Donkey Kick-10 reps per side
Spiderman to Hammy-5 reps per side
Praying Pose + Thor Rot-10 total reps
Down Dog Foot Tap-20 total reps
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Bradford Press-5 reps
Strict Press-5 reps
Tempo Back Squat (3/3/1/1)-5 reps
Back Squat-5 reps
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Warm up clean and jerk further before metcon
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WEIGHTLIFTING 06-22-26
(Weight)
20 Minutes
Back Squat
4-5 Sets:
8 reps
Start first set WORKING set around 70% of max or at roughly 85% of where you ended last week. Try to beat last week in overall volume and with your top set.
REST 2-3 minutes between sets.
| Ryan Pow | 275 Rx | | | Nikki | 115 Rx | | | Marnae | 155 Rx | | | Hayden P | 215 Rx | | | Lily M | 115 Rx | | | Alec | 155 Rx | | | Diogo S | 235 Rx | | | Isis | 145 Rx | | | Jayne | 145 Rx | | | Sofia | 95 Rx | | | Shane | 255 Rx | | | Tia N | 75 Rx | | | Saori | 155 Rx | | | Bj | 305 Rx | |
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METCON 06-22-26
(Reps, Rx2, Rx3)
3 mins ON/1 min OFF x 4 sets:
Heavy Wall Ball-5 reps
Burpee Box Jump-3 reps
Clean and Jerk-1 rep
Goal: 12+ total rounds (108+ reps)
Rx+: 30#/10'-20#/9', 225/155, 24''/20''
Rx: 30#/10'-20#/9'. 185/125, 24''/20''
Rx2: 20#/10'-14#/9', 155/105, 24''/20'' Step Ups allowed
Rx3: 14#/10'-10#/9', 125/85, 20''/16'' Step Ups Allwoed
MODWOD 1: 10#/8'-6#/8', 95/65, 20''/16'' Bodybuilder + Step Up
MODWOD 2: 10#/8'-6#/8', 75/55, Bodybuilder to Box + Low Step Up
| Nikki | 84 Rx3 | | | Marnae | 120 Rx2 | | | Hayden P | 108 Rx | | | Lily M | 100 Rx2 | | | Alec | 100 Rx2 | | | Diogo S | 90 Rx | | | Sofia | 110 | 14# wall ball, 75# barbell | | Shane | 88 Rx | | | Tia N | 91 | MODWOD1: 10#, 65# | | Bj | 100 Rx | |
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