Category Archives: DOUBLE UNDERS

Happy Labor DAY!

Happy Labor Day! Come celebrate all your hard work in the office by getting in a great WOD before your BBQ!  Holiday Hours: 8,9,10AM & 3:30/4:30/5:30PM SWOD: 10min EMOM: 3 Back Squats at 55-60% of 5 rep max   WOD: “JUSTINE” 50 Double Unders 10 Burpees over Hurdle 40 DU 10 BOH 30 DU 10…

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Part A. 5×3 Deadlifts  Base off your 5RM. Set 1 @ 55%, Set 2 @ 75%, Set 3 @75%, Set [email protected]%, Set 5 near 3RM   Part B.  Complete the following for time… 100 Double Unders buy-in followed by 10 Rounds of… 3 Squat Clean Thrusters (Rx95/65) (Adv 135/95) 9 Supine Ring Rows (Rx – shoulders…

Kettle Cooked

  Part A: Take 5 minutes to get as many double unders as possible. No singles! If you can’t quite get double unders yet, then it is 5 minutes to practice! Part B: Chipper! Bear Crawl Down & Back 20 KB Sit Up-Stand Up Bear Crawl Down & Back 20 (total) Weighted Lunges  (35/25) Bear…

Max Pull Ups

Test Day: Max Pull Ups (check out below the WOD for some tips on the kipping and butterfly pull up progressions) Workout of the Day: Part A: 10 Minutes EMOM 3 Deadlifts at 75% of max   Part B: 12 Minute AMRAP 5 Man Makers (Rx 35/25) (Adv 55/35) 10 Calories Airdyne/Row 25 Double Unders…

Tuesday Tabata Magic

WOD: TABATA! :20 seconds on/ :10 sec rest- 8 sets per exercise. Rest 1 min between each movement -Row for Calories -Double Unders- 2DU= 1 rep, 3 SING= 1 rep -Alternating Dumbbell Snatches  (Rx 35#/25#)  (Adv 55#/35#) -Push Ups (Adv Hand Release) 3, 2, 1…Go!   Dumbbell Snatch – These exercises target your fast-twitch muscle fibers,…

Periodic Table of Elements

Part A: Mobility! Mobility! Mobility! Part B: 3 Rounds 3 sets of 5 Back Squats (Rx 185/115) (Adv 225/155)  rest 20 seconds 20 KB Swings unbroken (53/35)  after Part B, rest 3 minutes then….. Part C: 1 Round 800m Run 125 Double Unders 800m Run 3, 2, 1…Go! Rest and recovery are critical components of…

Fred and Barney

9am Partner WOD | 10am Open Gym | 11am Bring a Friend WOD Partner WOD: With your partner, complete the following for time. Split up however you want! 150 Double Unders 75 Clean and Jerks (95/65) 100 Calories on AirDyne 50 Overhead Squats (95/65) 3, 2, 1…Go!

Blackstone

SWOD: As the weights start to get pretty heavy, remember that form is everything. There is a lot to think about (hopefully it is becoming muscle memory now) but take your time and think about the steps each time, with each lift. Also remember the importance of re-setting yourself properly with EACH rep. Makes a HUGE…

switcharooniedoo

9am Partner WOD | 10am Open Gym In teams of 2- 25 Minute AMRAP of…. Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C…

Grocery bags

From Tabata Times: “Deadlifts are an amazing functional movement that we perform almost every day when lifting something off the ground, though maybe because of the weight of the object you don’t always feel as though you are doing an “official” deadlift. This movement is often thought of as dangerous because of the strain it…