Wednesday 4-23-25

 Wednesday 4-23-25

Back Squats

Conditioning:

3 Rounds

Work :30/Rest :30

Echo Bike Calories

Wall Walks

Double Unders

DB Split Squats (50s/35s)

Ski Erg Calories

Hamstring Curls on the Row Erg

Rest 

Tuesday 4-22-25

 Tuesday 4-22-25

Row Conditioning:

300 Meter x 4

Rest 1:00

Conditioning:

AMRAP 7 

10 Right Single Arm DB Burpee to Overhead

10 Lateral Jumps Over DB

10 Left Singe Arm DB Burpee to Overhead

10 Lateral Jumps Over DB

DB (50/35)

Accessory Strength:

Double DB Hammer Curls

Double DB Kickbacks

Monday 4-21-25

 Monday 4-21-25

Deadlifts

Conditioning:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

Cap 15:00

Saturday 4-19-25

 Saturday 4-19-25

PASSION WOD 

100 Double Unders

800 Meter Barbell Carry(95/65)

100 Burpees

*Modifications will be made available for all fitness levels.

What the workout represents:

• Double Unders — to remind us of the lashings He received by a whip with shards of bone and metal that ripped His back.

•Barbell Carry— to symbolize Jesus carrying His own cross to His execution site as He took the weight of our sin upon Himself.

• Burpees — to signify Him conquering death by rising again.

While this cannot compare to the torment Jesus experienced, this WOD was done for HIM.

Friday 4-18-25

 Friday 4-18-25

EMOM x 10 (Alternating Movements)

4 Wall Walks

15 KB Cyclists Squats (53/35)

 

Conditioning:

Teams of 2

AMRAP 20

40 KB Around the World

40 KB Goblet Lunges

40 Single Arm KB Suitcase Deadlifts

* Every 4:00, each complete 10 Parallette Shoot Throughs

KB (53/35)

Wednesday 4-16-25

 Wednesday 4-16-25

Deadlifts

Conditioning:

EMOM x 20

Minute 1: 8 Snatches

Minute 2: 8 Overhead Squats

Minute 3: 16 Push-ups

Minute 4: 8 Reverse Front Rack Lunges

Minute 5: 8 Front Squats

BB (115/85)

Tuesday 4-15-25

 Tuesday 4-15-25

Conditioning:

On the 2:00 x 6

30 Double Unders

15 KB High Pulls

15 Kettlebell Swings

KB (53/35)

Skill/Strength Focus:

Accumulate 20-30 Strict Pull-ups 

Cap 4:00

Accumulate 30-40 Toes to Bars

Cap 4:00

Core Tabata:

4 Rounds

Right Side Hip Dips

Left Side Hip Dips

Hollow Hold

Arch Hold