Tag Archives: Ellenton

WOD Monday December 28th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”

WOD Wednesday December 23rd

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”

WOD Tuesday December 15th

Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol

WOD Monday December 14th

Warm up: 10 Hip Brides, 10 Air Squats, 10 Glute Ham Raise, 10 Empty Bar thrusters Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 30 Burpee Box jump overs 30 Dumbbell thrusters

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”

WOD Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”

WOD Tuesday December 8th

Warm up: 20 Burpees / 10 pullups Every minute on the minute for 12 minutes: Odds: Bench Press x 2 Evens: Ring rows x 30 seconds 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @ 24″ / 20″ 20 Kettlebell snatches @Continue reading “WOD Tuesday December 8th”