WOD 4/29/20
WOD 4/29/20

10 min AMRAP 50 Double Unders 30 Alt Pistols 10 HSPU   —– 2 MIN REST——-   10 min AMRAP 30 SDHP 30 Russian Twists 30 Box Jumps   ——-2 MIN REST——-   10 min AMRAP 1 Min Plank 1 Min Static Squat Hold (parallel) 1 Min Handstand Hold   No Equipment WOD 15 min

LEARN MORE
Virtual and No Equipment WODs 4/28/20
Virtual and No Equipment WODs 4/28/20

3 Sets 10-20 reps each a. Bicep Curl b. OH Tricep Extension Then….. For Time: Ann’s Big Day 53 Bicycle Crunches (1 rep equals both legs, 53 per leg) 53 DB Plank Pull Through 53 DB Clean and Jerk (from ground) 53 Burpees Over Dumbbell No Equipment WOD: 3 Sets: a. ME Hollow Body Hold

LEARN MORE
Virtual + No Equipment WOD 4/27/20
Virtual + No Equipment WOD 4/27/20

SA Pike Press: 3 x 10-15 Bulgarian Split Squats: 3 x 10-15   Then…   Death By SA DB/KB Thruster *complete 1 thruster the first min, 2 thrusters the second min, 3 thrusters the third min and so on. Continue this pattern until you can no longer complete the amount of reps for that min.

LEARN MORE
The Hutch WOD Sunday 4/26/20
The Hutch WOD Sunday 4/26/20

Virtual Yoga 8 am https://us02web.zoom.us/j/824092067   If possible, please take a photo or video and tag us on social media.  Hutch’s family would like to see him honored. The Hutch 400m Run 63 Wall Balls 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m Run No Equipment Option The Hutch

LEARN MORE
Virtual and at home workouts Saturday 4/25/20
Virtual and at home workouts Saturday 4/25/20

9 am Virtual Class: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. For Time 25 Burpees over DB 50 DB Deadlifts 75 OH Backward Lunges 100 Sit Ups 150 Double Unders No Equipment WOD: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. 2 Rounds For Time 30 Burpees 200m Run 60 Backward Lunges

LEARN MORE
Virtual + No Equipment WOD 4/23/20
Virtual + No Equipment WOD 4/23/20

1a. SA Reverse Fly: 3 x 10-15 1b Wt Side Plank Holds: 3 x Max   For Time: 30 Box Jumps or Tuck Jumps 21 KB/DB Cleans, R arm 21 KB/DB Cleans, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Cleans, R arm 15 KB./DB Cleans, L arm   10 Box Jumps

LEARN MORE
Virtual and No Equipment WOD Thrusday 4/23/20
Virtual and No Equipment WOD Thrusday 4/23/20

Chipper: For Time 50 Pushups 40 Jumping Squats 30 DB Push Press per arm 20 Med Ball Sit Ups 10 Burpee Broad Jumps 20 Med Ball Sit Ups 30 DB Push Press per arm 40 Jumping Squats 50 Pushups No Equipment WOD: 50 Pushups 40 Jumping Squats 30 V Ups 20 Chair Dips 10 Burpee

LEARN MORE
Virtual & No Equipment WOD 4/22/20
Virtual & No Equipment WOD 4/22/20

1A. Weighted Single leg box squat: 3×10 1B. SA Highpulls : 3×10-15   then….   10-9-8-7-6-5-4-3-2-1 Wt Cossack Squat , Right Toes 2 Bell Wt Cossack Squat , Left   ———————————— @Home No Equipment WOD 10-9-8-7-6-5-4-3-2-1 Cossack squat or Single leg squat, Right v-up Cossack Squat or single leg squat, Left Not 6 feet apart

LEARN MORE
Virutal and no equipment WOD 4/21/20
Virutal and no equipment WOD 4/21/20

3 sets 10-15 reps per arm, supersets a.  Renegade Row b. Floor Press Then…. AMRAP 15 Minutes 75 Double Unders 20 Single Arm Devil Press https://www.youtube.com/watch?v=0tonI1Z7CTM At home, no equipment WOD: 3x ME Pushups Then….. AMRAP 15 Minutes 75 Double Unders, Singles, Line Hops or Mountain Climbers 20 Burpees

LEARN MORE
Virtual & No Equipment WOD 4/20/20
Virtual & No Equipment WOD 4/20/20

  1a Weighted Front Plank 3 x 1:00 – 2:00 (time depends on weight available) 1b. Single Leg RDL: 3 x 10 – 15 reps   Then…   Support your Box 20.3 20 min AMRAP 50 DB Deadlifts 50 Ab Mat Situps 50 Box Step-ups 50 Single Arm Thrusters *50/35   No Equipment WOD 2

LEARN MORE
Virtual & No Equipment WOD 4/18/20
Virtual & No Equipment WOD 4/18/20

18 Min Death By: KB Swing + V-up *Complete 1 KB Swing + 1 V-up the first minute, 2 kb swings + 2 V-ups the second min, 3 Kb Swings + 3 V-ups the third Min and so on. Once you cannot complete the number of reps for that min, start back at 1 kb

LEARN MORE
Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email