WOD

WOD

WOD

Latest Workouts

Saturday 07.04.20

Posted By: coachcorey87

WOD

"Team 1776"

For Time

In Teams Of 3

Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push Ups
Burpees
Pull Ups
Sit Ups
Rowing (Calories)
Double Unders
Wall Balls (20/14)
Slam Balls
DB Push Press (50/35)

As a team, complete total 1776 reps involving all movements. Complete the reps in any order.

Rule #1
Teams can do no more than 200 reps of any given movement

Rule #2
Each athlete must complete at least 10 reps of each movement

Rule #3
Athletes may work on the same movement at the same time, but must finish all reps for a movement before moving onto the next movement

Friday 07.03.20

Posted By: coachcorey87

WOD

For Time

5 Rounds

10 Tough Makers
5 Burpee Wall Walks

Thursday 07.02.20

Posted By: coachcorey87

Strength

Back Squat

5x5

WOD

4 Rounds

In 2:30 Minutes

500/400m Row
ME Box Jumps

Wednesday 07.01.20

Posted By: coachcorey87

Strength

Spilt into 2 groups. Switch movements after completing all 5 rounds. Groups to use different pull up bars and sets of rings

EMOM 5

10 Toes To Bar

EMOM 5

15 Ring Rows

WOD

4 Rounds

1 Minute Each Station

V-Ups
Medball Reverse Lunge
Plate Ground To Overhead
Hand Release Push Ups
Rest

Tuesday 06.30.20

Posted By: coachcorey87

Strength

10 Rounds
Alternate Left and Right Side

5 Half Kneeling KB Press
5 KB Windmills
5 KB Romanian Deadlifts

WOD

4 Rounds

20 KB Sumo Deadlift High Pulls
20 KB Hang Power Cleans
20 KB Push Press
50 Double Unders

Monday 06.29.20

Posted By: coachcorey87

Strength

EMOM 10

Odd: 30 Second Hollow Hold
Even: 10 Pause Medball Cleans*

Two Second Pause At Squat Bottom

WOD

For Time

21 Wall Balls
21 Abmat Sit Ups
400m Run
15 Wall Balls
15 Abmat Sit Ups
400m Run
9 Wall Balls
9 Abmat Sit Ups
400m Run

Saturday 06.27.20

Posted By: coachcorey87

Attention!

Please Meet At Brentwood Park

Near the Basketball Court

for today’s workout!

7:30am-7:50am Warm-up

8:00am Starting Time

WOD

Choose one of the following and complete for time

Virtual Spartan Sprint:

5K Run +
10 push-ups
10 burpees
10 mountain climbers (per side)
10 jumping jacks
10 air squats
10 forward lunges (per side)
10 hand-release push-ups
10 tuck jumps
10 plank up-downs
10 plank shoulder taps (per side)
10 knee slap mountain climbers (per side)
10 backward lunges (per side)
10 glute bridge raises
10 dips
10 decline push-ups
10 single-leg squats (per side)
10 double leg calf raises
10-second plank
10-second 6-inch leg hold
10-second iso-squat

Virtual Spartan Super:

10K Run +
10 push-ups
10 burpees
10 mountain climbers (per side)
10 jumping jacks
10 air squats
10 forward lunges (per side)
10 hand-release push-ups
10 tuck jumps
10 plank up-downs
10 plank shoulder taps (per side)
10 knee slap mountain climbers (per side)
10 backward lunges (per side)
10 glute bridge raises
10 dips
10 decline push-ups
10 single-leg squats (per side)
10 double leg calf raises
10-second plank
10-second 6-inch leg hold
10-second iso-squat
10 sit-ups
10 leg raises
10 bicycle crunches (per side)
10 v-ups
10 supermans

Virtual Spartan Beast:

Half Marathon Run +
10 push-ups
10 burpees
10 mountain climbers (per side)
10 jumping jacks
10 air squats
10 forward lunges (per side)
10 hand-release push-ups
10 tuck jumps
10 plank up-downs
10 plank shoulder taps (per side)
10 knee slap mountain climbers (per side)
10 backward lunges (per side)
10 glute bridge raises
10 dips
10 decline push-ups
10 single-leg squats (per side)
10 double leg calf raises
10-second plank
10-second 6-inch leg hold
10-second iso-squat
10 sit-ups
10 leg raises
10 bicycle crunches (per side)
10 v-ups
10 supermans
10 walk-out push-ups
10 burpee to tuck jumps
10-second wall sit
10 flutter kicks (per side)
10 diamond pushups

Friday 06.26.20

Posted By: coachcorey87

WOD

EMOM 24

1: 50m Single KB Farmer's Carry
2: 25 Kettlebell Swings
3: 20 Alternating KB Snatch
4: 15 Goblet Squats

Thursday 06.25.20

Posted By: coachcorey87

Strength

8 Sets

3 Position Power Clean

1: Ground
2: Knees
3: Hips

Keep it light and focus on form!

WOD

5 Rounds

20/15 Calorie Row
10 Power Cleans

Wednesday 06.24.20

Wednesday 06.24.20

Posted By: coachcorey87

Our young friend and coach, Nick is growing up! He’s reached the ripe old age of 23! Let’s celebrate with a bunch of burpees!!!

 

Happy Birthday Coach Nick!!!

WOD

AMRAP 23

23 Busters
23 DB Facing Burpees
23 Double Push Up Burpees
23 Burpee Deadlifts
23 Burpee Broad Jumps
23 Burpee Get Ups
23 Devil's Press

EMOM 1 Burpee

DB Weight = 50/35

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com