FRIDAY, MARCH 22 2019

What's easier 10 reps of a back squat or 2 reps? It all depends on how heavy you lift. They should both be challenging because with 10 reps you will lift lighter but have more time under tension, however with 2 reps both reps should be tough as the bar should be heavier. For the squats in class work on building up as the reps decrease.

SKILL

  • Back Squats

10,8,6,4,2

Alternating E90s 

  • Single Arm DB Row

5x8/arm

WOD

OTM Stations - 40 sec work/20 rest

  • KB High Pull

  • KB Squat

  • Medball Slams

  • Sled Pushes

  • Rest

x 5 rounds

THURSDAY, MARCH 21 2019

It's back! It's been about a month since we released version 2, so here is your chance to get after version 3! Like last time, it's 'improved' from the previous edition giving you even better fitness benefits. Next time we see Hardio Cardio, the weather should be good enough to even get outside.

SKILL

  • Row Wattage Test

0:15 to reach max power 

x 5 rounds E2M

WOD

Hardio Cardio V3 (Cap 30 min)

  • 50/75 cal Bike

  • 150 Skips

  • 75 Wallballs

  • 50 Box Step Ups

  • 25 Burpee Pull-ups

  • 50 Box Step Ups

  • 75 Wallballs

  • 150 Skips

  • 50/75 cal Row

WEDNESDAY, MARCH 20 2019

Push yourself in the skill portion of today's functional fit class. Aim to lift heavy weights for the shoulder press and barbell lunge. Each muscle group will get plenty of rest between each set to allow you to push the heavy weights to help increase you overall strength. 

SKILL

OTM Strength Rotation

  • 12 DB Shoulder Press

  • 12 Back Rack Barbell Lunge

  • 30-40 sec Left Side Plank

  • 30-40 sec Right Side Plank

x 5 rounds (20 min)

WOD

AMRAP 12

  • 10 Hanging Knee Raise

  • 20 DB Snatch

  • 30 Air Squats

TUESDAY, MARCH 19 2019

Tuesday's class features 3 WODs, and the amount of rest you get is based on how fast you can get each WOD done. Each couplet will be on a 10 minute timer and the time you don't use will end up being rest before starting the next one. Do your best to get through all 3 without hitting the time cap!

SKILL

Deadlifts 5 x 5 building up E90s

WOD

"The Girls" On a 30:00 clock

0:00-10:00

Diane 

21-15-9

Deadlifts

Push-ups


10:00-20:00

Angie

50-40-30-20-10

Double Unders

Sit-ups

20:00-30:00

21-15-9

Thrusters

Pull-ups

TUESDAY, MARCH 19 2019

Tuesday's class features 3 WODs, and the amount of rest you get is based on how fast you can get each WOD done. Each couplet will be on a 10 minute timer and the time you don't use will end up being rest before starting the next one. Do your best to get through all 3 without hitting the time cap!

SKILL

Deadlifts 5 x 5 building up E90s

WOD

“The Girls" On a 30:00 clock

0:00-10:00

Diane 

21-15-9

  • Deadlifts

  • Push-ups

10:00-20:00

Angie

50-40-30-20-10

  • Double Unders

  • Sit-ups


20:00-30:00

21-15-9

Thrusters

Pull-ups

MONDAY, MARCH 18 2019

Starting off the week with a little friendly competition. What team can accumulate the most calories on the bike and the rower. Size may have an advantage but fitness will prevail. 

SKILL

  • Bench Press

  • Seated Band Lat Pulldown

5x10 Alternating E90s

WOD

Team BiRow // In teams of 3, 2 people working and 1 resting - 5 rounds each

  • 90 second stations

  • Row 

  • Airdyne Bike

  • Rest

Score is combined calories on each team's bike and rower

SATURDAY, MARCH 16 2019

Last week we had a blast going over the squat clean. Saturday's class will give another chance to work this complex exercise. Aim to build up in weight, and focus on using your legs to get the weight from the ground to your shoulders.

SKILL

Power Clean Practice 

WOD

19.3  // For Time (10 min time Cap)

  • 200ft weighted lunges

  • 50 Box Step Ups

  • 50 HR Push-ups

  • 200ft bear crawl

Cash-out: Team Cardio

FRIDAY, MARCH 15 2019

We all know those gym goers that are "hard core." They love even the most brutal of workouts. Depending on your effort, this will get your heart pumping and your core burning, hence the name "Heart Core." It might be hard, but it will make your heart stronger.

SKILL

OTM Strength Rotations - 8-12 reps of the following

  • 1. Bulgarian Split Squat

  • 2. DB Incline Bench Press

  • 3. Medball Hamstring Curl

  • 4. Bent Over Back Flys

x 5 rounds each (20 min)

WOD

"Heart Core" // In Teams of 3, working at different stations for 1 minute and resting 30 seconds between

  • Row

  • Bike

  • Front Plank

x 5 round each (22 min)

THURSDAY, MARCH 14 2019

The goal of this class is to see where we are with our deadlifts. We will have a chance to build up to what we can manage for 5 reps. There is a good amount of rest between sets to adjust weight and recharge for a heavier set. If you think the rest from either the skill or the rest in the WOD is too much, you aren't pushing yourself to your ability. Go a bit heavier or a bit faster to ensure you earn that rest.

SKILL

  • Deadlift E2M

Build to a heavy set of 5 over 6 sets

WOD

"Back at It" // AMRAP 5 

  • 10 Deadlifts

  • 15 Wallballs

  • 20 SkipsRest

5 min Repeat x 3

WEDNESDAY, MARCH 13 2019

You want to get stronger, and you want to get fitter... well you aren't alone. "Row Bros" will help you improve all aspects of fitness. We get to lift heavy and we get to breath heavy, both key ingredients in improving our overall fitness. 

SKILL

Front Squat 5 x 5 E90s

ACCESSORY

  • Wall-sit - 45 sec (add weight if needed)

  • alternate OTM w/ 8 Heavy KBS 

4 rounds each 

WOD

"Row Bros" // E5M for 4 rounds complete:

  • 10 Heavy Bench Press

  • 20 Cal Row

  • 30 DB Snatch

(20 min)

TUESDAY, MARCH 12 2019

"Team Sprint" is a relay style workout that is meant to be hit with 100% effort. Push through the burpee box jumps, rip through the sit-ups, and then sprint to get the bike done ASAP. Each round should take just under 2 minutes. Try to see if you can go fast enough to get your team through more than 4 rounds!

SKILL

Overhead Press Combo

  • 2 strict press + 3 push press 

Building up in weight E2M over 6 rounds 

*Complete 5 broad jumps after each set

WOD

"Team Sprint" // In Teams of 3 - 24 min AMRAP

  • 6 Burpee Box Jumps

  • 9 Ab Mat Sit-up

  • 9/12 Cal Bike

*One partner goes through the entire set and then rests while their teammates complete the interval

MONDAY, MARCH 11 2019

We have a couple fun skills to get after in the Monday Functional Fit class. Come prepared for some rope climbs and double under practice. We've seen some good progress on our skipping so lets keep it going and dial in those double unders.

SKILL

3 stations -

  • 5 Thrusters to medball

  • 30 sec double under practice

  • 30 sec rope climb practice

Rotating OTM for 6 rounds

WOD

Sneak Attack // 15 min AMRAP

15-18-21-24-etc.

  • American Kettlebell Swings

  • Jumping Chest to Bar Pull-ups

  • DB Shoulder to Overhead

SATURDAY, MARCH 9 2019

The squat clean is challenging Olympic Weightlifting movement. It requires a considerable amount of physical fitness components including, strength, speed, balance, accuracy, coordination, and flexibility. We will spend a good portion of the class building up technique under little fatigue. After we get more comfortable, we will throw it into our workout and test our skills!

SKILL

Squat Clean Technique 

WOD

19.2  // 20 min getting as far as possible,

5 rounds -

25 Hanging Knee Raise

50 Skips

Squat clean

*Squat clean increases weight and decrease reps each round

FRIDAY, MARCH 8 2019

You have 2 minutes to make an impression. You get 3 different stations. Luckily for you, you get a 2nd, 3rd, and 4th 'date' to show how much fitness you can offer. Welcome to "Speed Date"

SKILL

  • Back Squat 10 x 3 building up EMOM

ACCESSORY

  • Bulgarian Split Squat 6/leg alternating with

  • Single leg KB Deadlifts 6/leg

3 rounds each

WOD

"Speed Date" // Rotate every 2 minutes between the following three stations - 

  • 1. Row

  • 2. Bike

  • 3. AMRAP- 5 push-up, 10 ring row , 15 air squat

x4 rounds each (24 min)

THURSDAY, MARCH 7 2019

Today is a twist on an old workout, therefore it might look familiar. The goal is to push hard on the bike and accumulate as many calories as possible, which will leave you out of breath for the bench press where you will have 1 minute to get as many reps as possible. You finish off your working interval with 1 minute to get as many kettlebell swings as possible. After 4 minutes of straight work, you will have earned your 2 minute break. 

SKILL

  • Barbell Push Press 6 x 5 E2M building up 

*After each set,

  • 30 sec double DB Overhead hold

WOD

"Deja Boo" // 2 min Airdyne Bike

  • 1 min Max Bench Press (115/75) (95/55)

  • 1 min Max KB Swings

  • 2 min Rest

x 4 rounds each

WEDNESDAY, MARCH 6 2019

Jumping is a great display of power, and maintaining power throughout our life will help make daily tasks easier, such as travel, housework, and independent living. A tremendous amount of athleticism is demonstrated in jumps and today will give you a couple different opportunities to build that skill. 

SKILL

  • Deadlift 6 x 5 E2M building up

after each set,

  • 3 max effort broad jumps for distance

WOD

OTM Station Rotations // 40 sec work/ 20 sec rest

  • Hanging Knee Raise

  • DB Snatch

  • Jumping Lunge

  • Farmer's Carry

  • Burpees

  • Rest

x 4 rounds

TUESDAY, MARCH 5 2019

I don't expect everyone to relate to physical fight, but you can imagine what one might look like following one that went bad. Let's just say you probably won't be feeling 100% after the WOD, but you will be feeling better in the days, weeks, and months to come as this will help make use fitter and healthier in the future. Push hard and see the results!

SKILL

  • Overhead Squat w/ mobility

5 x 8 E90s

  • Fast feet drill - 15 sec work, 45 sec rest

x 5 rounds

WOD

"Fight Gone Bad" // OTM Stations 50 sec work, 10 sec rest

  • Wallballs

  • KB High Pull

  • Box Jumps

  • Push Press

  • Row

  • Rest

x3 rounds

MONDAY, MARCH 4 2019

A "Full Send" is when someone gives an all out effort without worrying about the pain or discomfort that might occur. This workout is meant to push the pace and it's okay to feel a bit of pain or discomfort. Burpees and thrusters will do that to you, but it will end, and the faster you go the soon it will be over! 

SKILL

  • 8 Bent Over Barbell Row Alt. OTM w/

  • DB Floor Press

x 5 rounds each

  • Plank Rotations - 30 sec side, 30 sec front. 30 sec side, 30 sec front

Rest 1 min

x 3 rounds

WOD

"Full Send"  // 3 rounds for time -

  • 100 skips

  • 15 Burpee Pull-ups

  • 100 skips

  • 15 Double KB Thrusters

SATURDAY, MARCH 2 2019

Don't worry, it's March, meaning the number or rowing workouts should be going down and get replaced with running. However, until then we have this burner for you. We've seen similar combinations in the past, but lets see what happens with this one. Enjoy!

SKILL

Rotating EMOM

  • Sled Pull w/ Rope

  • Single Arm OH Walking Lunge

  • Wall Walks

  • Rest

x 4 rounds (16 min)

WOD

19.1  // 15 min AMRAP 

  • 19 Wallballs

  • 19 Cal Row

FRIDAY, MARCH 1 2019

The month of March is here! The weather might not be what we want, but our fitness can be. Bring the heat to the gym and give this WOD your best effort. 

SKILL

  • Incline Bench Press 5 x 8 

  • Alt with Single Arm Cable Row 5x8/arm

EMOM10

WOD

Couples EMOM (40 on/20 off) // 8 min alt. EMOM

  • 1A. Lat Pulldown

  • 1B. DB Shoulder Press

  • -rest 2min-

8 min alt. EMOM

  • 2A. Box Jumps

  • 2B. KB Swings

  • -rest 2min-

8 min alt. EMOM

  • 3A. Burpees

  • 3B. Medball Slams (Black medicine balls only)