WOD Monday 4/13/20

Warm Up

Full body stretch*
2x
10 inch worms
20 arm circles
30 squats
40 jumping jacks

*For those of you who haven’t attended a class at our gym, full body stretch should be personal to you. Hamstrings feeling tight? Stretch your hamstrings and quads for a few. We’re not looking to become more flexible during a warm, just wake up those muscles and areas of our body that may need a little extra attention.

Strength

7 rounds

1 min. wall sit
1 min. plank

WOD

20 min. time cap

3 Rounds
30 Push ups
30 Alt. snatches

Immediately into,

2 Rounds
50 Sit ups
50 DB push press

Immediately into,

1 Round
100 Air squats
100 hop overs

Post

3 Rounds
1 min. arm curls
1 min. tricep extensions

WOD Friday 4/10/20

Warm Up

Wrist warm up
2 Rounds of:
10 inch worms (we love inch worms!)
20 high knees
10 jumping lunges

WOD

40 minute Friday!

10 minutes to complete 100 burpees
(or as many as possible in 10 minutes)

Rest 2 minutes

10 minutes
30 seconds plank
30 seconds hop overs (count number of hop overs)

Rest 2 minutes

10 minutes Headcutters
Every minute do 30 jumping jacks

Rest 2 minutes

6 minute Ab Finisher
2 Rounds
1 minute sit ups
1 minute V-ups (or tuck ups)
1 minute toe touches (cherry pickers)

WOD Thursday 4/9/20

Warm Up

50 jumping jacks
2x
10 bootstrap squats
10 wall squats
20 high knees
Finish with 50 jumping jacks

Strength

50-40-30-20-10
Squats
Tuck jumps (or box jumps if you have something to jump onto)

WOD

12 rounds for time
20 ft. Sprint or 3 burpees
12 Lunges (L/R=2)
12 Mountain climbers
6 Push ups

Post

3 Rounds
30 Russian twists, with our without weight
30 sec. hollow rock hold

WOD Wednesday 4/8/20

Get your Zoom Membership to join our live classes at 6am and 6pm MST Mondays, Wednesdays, and Fridays!

Warm Up

Full body stretch

Strength

60-50-40-30-20-10 seconds
Mountain climbers
Sit ups

WOD

10 min. AMRAP

10 Squats
10 Push ups
10 Headcutters
10 Dips (use a chair/couch/rings/boxes, whatever you have thats available and scaled to your ability)

Rest 2 minutes

5 min. AMRAP
5 Squats
5 Push ups
5 Headcutters
5 Dips

Post

20 scorpions
2 min. in couch stretch

WOD Tuesday 4/7/20

Warm Up

5 min. jog
Wrist circles
10 inch worms, no push up

Strength

Death by sit ups + push ups
Minute 1: 1 sit up + 1 push up
Minute 2: 2 sit ups + 2 push ups
Minute 3: 3 sit ups + 3 push ups
Keep working until you can’t complete the set number of squats + push ups in the minute

Focus on perfect form here.
Full sit up = hands touch the ground behind your head and then your shoulders pass your hips at the top of the movement.
Full push up = shoulders, hips, knees, and ankles are in a straight line, shoulders stacked directly over wrists, lats locked in place, elbows bend along your torso as you descend, chest touches the ground, full extension of arms at the top.

WOD

12 min. EMOM
For Completilon:
Minute 1: Pendulum Lunges
Minute 2: Jumping side lunges
Minute 3: Squat to kneeling

Post

8 min. running clock
2 min. pigeon
2 min. couch stretch
2 min. lizard
2 min. scorpion

WOD Monday 4/6/20

Click here to join us at our 6am MST class
Click here to join us at our 6pm MST class

Gym Bingo has begun! Day 1 is tomorrow, Monday, April 6th. Click here to get the scorecard and join in the fun!

Warm Up

Full Body Stretch
2x
10 inch worms
20 arm circles
30 squats
40 jumping jacks

Strength

20 minutes to complete:
5x20
DB or KB snatches
Sumo deadlift high pulls

1 min. wall sit in between each set
1 set = 20 snatches + 20 Sumo deadlift high pulls

WOD

10 minutes of burpees
Every minute do 20 squats

Post

3x
1 minute arm curls
1 minute tricep extensions

Gym on 5th Bingo!

Gym on 5th Bingo!

We’ve heard from many of you that challenges help hold you accountable, so we decided to do something a little different to keep you focused during this abnormal time…Gym Bingo!

There is no entry fee, no need to sign up, just print this sheet out and hang it up somewhere at home. This will be a Monday-Friday challenge so we can keep some semblance of a routine to our weeks away from the gym and away from work. Your goal is to accomplish any 5 of these tasks, one each day, and be able to cross off a vertical, horizontal, or diagonal line by Friday.

There will be a new Bingo sheet out each Sunday night with different sets of challenges to keep things interesting. Will you choose the easiest route? Challenge yourself a little more? Do the things you dislike the most? We can’t wait to see where you guys take this!

This week’s Bingo begins Monday, April 6th and ends Friday, April 10th.

WOD Friday 4/3/20

Join us for the workout on Zoom!
Join the 6:00am class
Join the 6:00pm class

Warm Up

2 Rounds
10 Plank to toe touch (begin in plank on your hands, push up to down dog, touch your right hand to your left foot, return to plank; repeat the other side)
1 min. pigeon each side
20 squats
10 hollow rocks

WOD

15 min. AMRAP
10 single arm DB or KB Clean and Presses, 5 each side
20 Hop Overs (hop over your DB or KB, or a line on the ground)
30 Russian Twists

5 min. rest

15 min. AMRAP
10 Burpees
20 DB or KB Snatches, 10 each arm
30 Jumping Jacks

Post

2 min. in lizard stretch (deep lunge, 2 min. each leg)
2 min. hamstring stretch (seated, legs together and outstretched in front of you, fold torso over legs)
2 min. couch stretch (1 min. each leg)

WOD Thursday 4/2/20

Don’t forget to sign up for your Zoom Membership! Online classes will continue to be free until April 7th

Warm Up

Wrist warm up
Plank to toe touch

Skill

Handstand work!
Begin with headstands against a wall
Work up to 3 rounds of max holds in full handstand if possible
Options to scale:
Start in push up position with your feet against the wall, begin to walk your feet up the wall simultaneously walking hands towards wall, keeping a strong core, butt squeezed

WOD

15 mins. of work
Min. 1 High Knees
Min. 2 Burpees
Min. 3 Wall sit

Score is total number of burpees

Post

3 min. Child’s Pose
2 min. in seated position, legs stretched out in front of you, folding your body over your legs to stretch your hamstrings
1 min. lying on your back, just breathing

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The workout of the day will continue to be posted at 8:00pm MST the night before, and this will be offered free of charge. However, if you are able and feel like the workouts are worth it, we’ve set up a donation page. All of this money will go back to the gym and to paying our coaches. Thank you.

Donate

WOD Wednesday 4/1/20

Join a class!
Click here to join the 6am MST class
Click here to join the 6pm MST class

Warm Up

100 jumping jacks
Deep squat stretch
Bear crawl
Squat walk

Strength

Tabata squats
8 Rounds
:20 sec. squats
:10 sec. rest

Score is your lowest rep count (:20 sec. round) of squats

Rest 2 minutes

Tabata sit ups

WOD

10 Rounds
20 Single Arm Push Presses
20 Jumping Lunges

Post

100 shoulder taps in plank

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The workout of the day will continue to be posted at 8:00pm MST the night before, and this will be offered free of charge. However, if you are able and feel like the workouts are worth it, we’ve set up a donation page. All of this money will go back to the gym and to paying our coaches. Thank you.

Donate