Tag Archives: Hemet



You can choose to do both WODs or 1 WARM UP Group Warm up STRONGMAN WOD Part 1 Floor press 5-5-5-3-3-3-1-1-1 Weighted Dips 5-5-5-3-3-3-1-1-1 Rest as needed between sets and exercises Part 2 Max Effort Axle Overhead Hold — take an axle out of the rack and jerk it to the overhead position. Hold it […]


WOD 02.25.15

WARM UP 15min warm up Joint Rotation Shoulder Pass Through 2min max push ups 2min max sit ups 2min max air squats 2 rounds right into a 200m easy run WOD With a running clock 1. At the 0:00 AMRAP 12 of: 200m Run 15 OHS 155/105 2. At the 15:00 mark AMRAP 6 of: […]


WOD 02.24.15

Parents Please make sure you sign up everyday you will be bringing your kiddo’s to the free child care Mon-Wed 9:30am and Mon and Wed 4:30pm WARM UP Joint Rotation Shoulder Pass Through Easy 1mile run WOD 7 RFT: 7 Box Jumps, 30/24″ 150′ sprint 7 KBS, 2-pood/1.5-pood 150′ Sprint Rest 2 minutes between rounds



OPEN GYM FRIDAY! Hit a workout you missed this week Or Work on a skill Or 5 rounds of (or AMRAP in 1 hour) 400m run 20 box jumps 400m run 20 pull-ups 400m run 20 burpees 400m run 25m bear crawl



Strongman Thursday WARM UP Group warm up WOD 5 min amrap bench press at body weight rest 2 minutes 3 min amrap ring dips rest 2 minutes 1 minute amrap pushups Score is total combined reps. Scale as needed. ENDURANCE (this can be done before or after WOD on your own) I will be in […]


WOD 02.18.15

WARM UP PIZZA Delivery game! WOD 5 rounds for time of: 12 Wall Balls, 20/16 lbs 10′ 12 Toes To Bars Scale T2B 24 ab mat sit ups then 7 minutes on the minute (OTM): 4 power clean 155/105


WOD 02.17.15

WARM UP Joint Rotation Shoulder Pass Through easy 400m run 20 burpee sprint WOD 10 Legless Rope Climbs for time or Scale to 10 Rope Climbs for time or Scale to 150 Pull ups 15min cut off Then at the top of the next min 5 Rounds for time of 10 Burpees 35 Double unders 15min […]


Strongman Thursday! 02.12.15

Strongman Thursday WARM UP Group Warm up SMWOD (Strongman Workout of the Day) Yoke carry 50′ AHAP then For time — 120 KB swings @ 70/53 5 burpee EMOM Start a clock and do 5 burpees. Then grab a heavy KB and swing for the balance of the minute. At the top of the next […]


WOD 02.11.15

WARM UP Easy 800m run Warm up on Bar WOD Power Snatch 2, 2, 2, 2, 2, 2 Then Complete as many rounds as possible in 10 minutes: 135/95 lbs Muscle Snatch – 3 reps Ring Dips – 5 reps Toes to Bars – 10 reps post rounds completed


WOD 02.10.15

WARM UP 10m inch worm with push up 10m Frankenstein walk 10m butt kickers 10m side lunge stretch 10m side lunge stretch rest 3 rounds WOD Complete 6 rounds for time: Barbell Walking Lunges 12 reps (6 RT/ 6 LT) AHAP Sprint 200 meters *Barbell walking lunge is done by placing a bar on your […]