WOD 6/10/20
WOD 6/10/20

Gym WOD 10 min EMOM Power Snatch + Hang Squat Snatch + OHS   Then…   14.1 10 min AMRAP 30 Double Unders 15 Power Snatches, 75/53     Virtual WOD EMOM 10 Min 1 Turkish Get-up, Right 1 Turkish Get-up, Left   Then….   AMRAP 10 Min 30 Mountain Climbers 15 DB Snatch  

LEARN MORE
WOD 6/9/20
WOD 6/9/20

RDL 3×5 Then….. AMRAP 16 Minutes 21 Cal Row 15 Push Press 135/93 9 Burpees Over Bar Virtual WOD: 100 Bicep Curls 50 Skull Crushers *Break up however you’d like* Then….. For Time 25 Pushups 50 Cyclist Squats 25 Pushups 50 Goblet Squats 25 Pushups 50 Weighted Cossack Squats No Equipment WOD: 3 Rounds for

LEARN MORE
WOD 6/8/20 (Gym, Virtual, No Equipment)
WOD 6/8/20 (Gym, Virtual, No Equipment)

Gym WOD  10 min EMOM Power Clean + 3 Front Squats + Jerk   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups Virtual WOD Single Leg RDL: 3 x 10 1/2 Kneeling Press: 3 x 10   Then…   Virtual HelenV2 AMRAP 15 Min 75 Double Unders or Lateral Jumps

LEARN MORE
Endurance WOD 6/7/20
Endurance WOD 6/7/20

8 am Virtual Yoga with Brantlee 9 am Weightlifting with Amie 10:15 am Endurance with Amie Endurance WOD: In Any Order AMRAP 18 Minutes 5 Toes to Bar or Toes to Ring 10 Cal Bike or Ski 15 Burpees 5 Minute Break to disinfect AMRAP 18 Minutes 20 KB Deadlift 200m Farmer Carry 400m Run

LEARN MORE
WOD 6/6/20 (Gym, Virtual, No Equipment)
WOD 6/6/20 (Gym, Virtual, No Equipment)

Gym: 7:30am & 9:00am “Kelly” 5 Rounds 400m Run 30 Wall Ball Shots, 20/14 30 Box Jumps, 24/20 —————————————————————————————————————— Virtual: 9am “Virtual Kelly” 5 Rounds 2 Min Jump Rope or Moutain Climbers 30 KB Taters 30 Box Jumps or Tuck     No Equipment 5 Rounds 400m run or Run 2 min 30 Lunges 30

LEARN MORE
WOD 6/5/19 (Gym/Virtual/No Equipment Home)
WOD 6/5/19 (Gym/Virtual/No Equipment Home)

Gym WOD Strict Pull-up: 5 x Max Effort (modify with rings) *rest 60-90 sec between sets   Then…   15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) for 5 rounds *Rotate movements every min. Max Cal Ski or Bike Max HR deficit Push-ups Max Jumping Squats, 45/33  

LEARN MORE
Virtual and no equipment WOD 6/4/20
Virtual and no equipment WOD 6/4/20

a. Two handed Turkish sit up to toe to bell 3xME b. Superman Hold 3x90sec Then…… 18-15-12-9-6-3 Alt Cossack Squat Thruster Burpee over DB No Equipment WOD a. 3x ME Hollow Body Hold b. 3x ME Superman Hold Then….. 5 Rounds 20 Plank Skier Hops 30 Alternating Cossack Squats    

LEARN MORE
Virtual + No Equipment WOD 6/3/20
Virtual + No Equipment WOD 6/3/20

Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15   Then….   For time 50 Box Jumps 25 push-ups 3 min wall sit   40 weighted box Step ups 25 HSPU 2 min wall sit   30 burpee box jumps 25 push press per arm 1 min wall sit   ——————————————— No

LEARN MORE
Virtual and no equipment WOD 6/2/20
Virtual and no equipment WOD 6/2/20

a. Floor Press 3 x 12-15 (increase intensity with hollow hold press) b. Side Plank Row 3 x 12-15 Then….. AMRAP 14 Minutes 20 KB Suitcase Deadlifts (10 rt, 10 lt) 20 Alt S.A. KB Russian Swings 50 Double Unders No Equipment WOD: AMRAP 20 Minutes 800m Run (4 minute run or fast walk) 30

LEARN MORE
WOD 6/1/20
WOD 6/1/20

Weighted Pistols: 3×8-12 / leg 1/2 Kneeling SA Press: 3×8-12 / arm 2 Rounds 30 Alt SA Hang Squat Cleans 60 Bicycle Crunches 20 Alt SA  Hang Squat Snatches 40 Sit-ups ——————————————— No Equipment WOD Single Leg Squat (modify to chair or bench): 3×12-15/leg Hollow Body Hold: 3 x 1:00   Then…. AMRAP 15 min

LEARN MORE
Virtual and no equipment WOD 5/30/20
Virtual and no equipment WOD 5/30/20

Saturday Chipper- Boulder Shoulders 25 Diamond Push Ups 50 DB Push Press 25 Pushups 50 DB Snatch 25 Hand Release Push Ups 50 OH Lunges 25 Plyo Pushups 50 Devil Press No Equipment WOD 10 Rounds 200m Run (45 seconds) 10 Burpee Vertical Jumps (jump as high as possible each time)    

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