WOD

WOD

WOD

Latest Workouts

Tuesday 06.23.20

Posted By: coachcorey87

Strength

AMRAP 10

10 Single Arm DB Bent Over Rows
10 Single Arm DB Floor Press

WOD

AMRAP 10

10 Renegade Rows
200m Run

Monday 06.22.20

Posted By: coachcorey87

Strength

EMOM 8

4 Left leg split squat+
4 Right leg split squat+
2 Strict press

WOD

3 Rounds

20 DB Reverse Lunges
20 Jackknives

Friday 06.19.20

Friday 06.19.20

Posted By: coachcorey87

Happy Juneteenth!

Let’s celebrate this monumental day with the country the best way we know how! In the form of fitness!!!

Class schedule for today:

6am

9am

4pm

5pm

 

No Zoom Classes Today

 

Also, welcome back to the gym!

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Air Squats
5 Hand Release Push Ups
5 Groiners
20 Lateral Hops

WOD

AMRAP 20:20

6 Single DB Thruster
19 Kettlebell Swings
18 Burpees Over DB
65 Double Unders

Thursday 06.18.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Drop Squats
10 Hollow Rocks
10 Scap Push Ups

WOD

AMRAP 30

Block Lap
(Or :30 High Knees, :30 Butt Kickers x2)
40 Air Squats
30 Sit Ups
20 Push Ups

Wednesday 06.17.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Shoulder Circles
10 Y-Squats
10 Groiners

Strength

EMOM 5

10 Snatch Pulls

EMOM 5

10 Hang Power Snatch

EMOM 5

10 Sotts Press

WOD

3 Rounds

20 Power Snatch
20 Overhead Reverse Lunges
20 Lateral Up-Downs Over The Bar

Tuesday 06.16.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

*With A Stick*
10 Good Mornings
10 Lateral Leg Swings
10 Standing High Pulls
10 Toes To Stick

Strength

7 Rounds

:30 Object Deadlifts
:30 Rest
:30 Leg Lifts
:30 Rest

WOD

3 Sets

3 Rounds
In 1 Minute
50 Singles/Doubles/Penguin Hops
ME Sumo Deadlift High Pull
1 Minute Rest

Complete 3 Rounds of 30 reps of jump rope or penguin hops followed immediately by max effort sumo deadlift high pulls. After completing 3 Rounds, rest 1 Minute. Complete all of this for 3 sets.

Monday 06.15.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Split Squats
10 Gliders
10 Bicycle Crunches
10 Shoulder Bridges

Strength

EMOM 18

1: 5 Pause Bulgarian Split Squats
2: 5 Pause Cossack Squats
3: 5 Pause Single Leg Hip Bridge

3 second pause for each rep for each movement

WOD

AMRAP 10

30 High Knees
30 Mountain Climbers
20 Mason Twist w/ Kick Out
20 1-1/4 Squat Jumps

Friday 06.12.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Walking Planks
10 Turkish Sit Ups
10 Seated L-Raise to L-Lift
10 Drop Squats

Strength

EMOM 5
:45 Plank Hold

EMOM 5
:45 Weighted Hollow Hold

WOD

For Time

10-1
Push Ups
20-2
Back Rack Thrusters

Thursday 06.11.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Spilt Squats
5 Pancake Roll To V-Sit
10 Groiners

WOD

AMRAP 10

10 Down and Ups
20 Weighted Reverse Lunges

Rest 3 Minutes

5 Reverse Burpees
10 Pistols

Rest 3 Minutes

21-15-9

Down and Ups
Squat Complex*

*
Jumping Lunge+
Jumping Lunge+
Squat Jump

Wednesday 06.10.20

Posted By: coachcorey87

Warm Up

Run Or Jump x3 Minutes

2 Rounds

Squat Flow
10 Dive Bombers
10 Wipers

Strength

5 Rounds

Every 90 Seconds
10 Tempo Pike Push Ups
3 Second Descent, Fast Ascent

5 Rounds

Every 90 Seconds
10 Tempo Goblet Squats
3 Second Descent, Fast Ascent

WOD

AMRAP 15

10 Tuck Ups
30 Russian Twists
20 Flutter Kicks
10 Supermans

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Portland, OR 97206

Phone:

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