Category: WOD Blog

MONDAY 4.16.2018 WOD

PART 1 FITNESS/SPORT 4 RNFT 6 Dual DB Push Press @3313 10-15 Ring Push-Ups Or Rack Push-Ups @2020 6 R/L Dual KB Single Leg RDLs PART 2 “STONES” STAMINA 15 Min AMRAP W/ A Partner (Break It Up However You See Fit) 20/16 Cal Row 10 Hand Release Push-Ups 20 Heavy Russian Swings 70/53 30 …
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SUNDAY 4.15.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting TODAY (4/15) classes are offered on Sundays at 9am & 10am only. PART I: WARMUP 10 Minutes General Flow Including 2 Rounds 15 to 20″ Single Arm Kettlebell Hollow Hold …
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SATURDAY 4.14.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting this weekend (4/15) classes are offered on Sundays at 9am & 10am only. PART 1 FITNESS/SPORT Team Of 3 9 Min AMRAP Min 1 Shuttle Run Min 2 Dual DB …
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SATURDAY 4.14.2018 STAMFORD STRONG

External oblique opener Hinge Shoulder opener 3 sets z press x 12 reps Pendlay Rows & Single Arm Dumbbell Presses 3 rounds to failure. Rest as needed between rounds. Sandbag Front Rack Lunges & Sandbag Front Squats 3 Rounds to failure. Rest as needed between sets. Cool down: Every :30 sec complete 3-5 strict supinated …
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FRIDAY 4.13.2018 WOD

The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting this week (4/15) classes are offered on Sundays at 9am & 10am only. PART 1 “WHISTLE WHILE YOU WORK” 5 Min Warm-Up Deadlifts FITNESS W/ A Partner (Break It Up …
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THURSDAY 4.12.2018 WOD

PART 1 4 RNFT 6-8 R/L Seated Single Arm DB Press 8-12 Supinated Barbell Rows 100 Ft Heavy Reverse Sled Drag 4 RNFT 12-20 DB Floor Chest Flys 12-20 DB Hammer Curls 20 Alt Med Ball Suitcase Crunches Or 4 Rounds Of 500 M Row 40 Russian Twist 30 Mountain Climbers 20 Bench Dips 10 …
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