WOD 5/13/19
WOD 5/13/19

Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For

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WOD 5/6/19
WOD 5/6/19

Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete

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WOD 4/29/19
WOD 4/29/19

Tempo Back Squat: 4-4-4 3s drop 3s pause 3s up Rest 2-3 min between (build from last week) Then… EMOM 12 min 1st min Barbell Back Rack reverse lunge 95/65 2nd min dual DB Curl & Press ahap Who will survive the Battle for Winterfell???

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WOD 4/22/19
WOD 4/22/19

Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 Burpees

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WOD 4/15/19
WOD 4/15/19

Tempo Back Squat: 6-6-6 3s drop 3s pause 3s up Rest 2-3 min between Then… 15min AMRAP with a single DB 10 DB push press (5each arm) 50/35 10 DB Swings (5each arm) 10 DB 📦 Step-ups

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Fitness with Foose 4/13/19
Fitness with Foose 4/13/19

DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”

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Wod 4/8/19
Wod 4/8/19

EMOM X 10MIN 1st min rope climb 2nd min db floor press EMOM X 10MIN 1st min bent over db row 2nd min db jumping squat EMOM X 10MIN 1st min plate sit up 2nd min db rdl Rest 2min. between Sections

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WOD 3/25/19
WOD 3/25/19

Front Squat 3×2 with 2 sec pause @85-93% Then… Modified “Chief” AMRAP 3min 3 Bent Over Barbell Rows 135/95 6 Push-ups 9 Air Squats Rest 1 min Repeat 5 rds

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WOD 3/18/19
WOD 3/18/19

Front squat 3×2 with 2 sec pause @85-93% Then… 14 min EMOM 1st min Rope Climb (legless if possible) 2nd min 3 Jerks (heavy as possible)

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WOD 3/11/19
WOD 3/11/19

Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then 10 cal 🚲 Repeat for 12 min…😁

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WOD 3/4/19 – Normal Schedule This Morning!
WOD 3/4/19 – Normal Schedule This Morning!

Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!

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