Daily WOD

FUNCTIONAL FITNESS

 

PART 1

 

Every 2:00 for 6 rounds perform:

3 Front Squats with 3 sec pause at the bottom of only first rep of each set

 

PART 2

 

10min AMRAP:

6 Squats Cleans

9 Toes 2 Bar

12 Plank Shoulder Tap

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/75 lb

COMPETITION: 135/95 lb

FUNCTIONAL FITNESS

 

PART 1

 

A1. Supinated Bent over BB row: 6×5

A2. Push Press: 6×3

 

• Perform both sets A1&A2 Every 2:30
• Athletes will use one barbell
• Push Press will come from the floor

 

 

PART 2

5 Sets (1 Set Every 3:00)

6 Power Snatch

10 burpee over bar

6 Power Snatch

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/65 lb

COMPETITION: 115/85 lb

TODAY’S SCHEDULE

9:30am  – OPEN GYM
10:30am – OPEN GYM

FUNCTIONAL FITNESS

 

Teams of 2 AMRAP 25:

3 Deadlifts

6 Box Jumps

9 Toes to Bar

25 Double Under

* Partners alternate full rounds

 

STANDARD: 95/75 lb

RX: 155/125lb

SPORT: 185/155

COMPETITION: 225/175

Today’s Schedule : 9am & 10am Functional Fitness class 

 

FUNCTIONAL FITNESS

 

The Turkey Burner!!

 

For time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats

Burpee over Bar

Cals

 

Rest 4:00

 

For time:

21-18-15-12-9-6

Cals

Wall Ball

 

STANDARD: 14/10

RX: 20/14

SPORT: 30/16

COMPETITION: 30/20

HAPPY THANKSGIVING! Hardware is so grateful for our Coaches and Community. We feel so lucky to have such a supportive, welcoming, funny and hard working group of humans at our gym. Hardware wouldn’t be Hardware without our members and coaches and we are truly grateful for each and every one of you!

 

FUNCTIONAL FITNESS

 

PART 1

 

Complete 3 giant sets of:

1. DB FR Rev Lunge; 6-8 reps (each leg) rest :30

2. Single Arm Kettlebell Romanian Deadlift; 8-10/leg; rest :30

3. Weighted Glute Bridge 8-10/leg; rest :30

 

PART 2

 

5 Rounds For Time:

5 Squat Cleans

10 Cals

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/85

COMPETITION: 135/105

FUNCTIONAL FITNESS

 

PART 1

 

A1. Supinated Bent over BB row: 6×5

A2. Push Press: 6×3

Perform both sets A1&A2 Every 2:30

 

 

PART 2

 

On the Minute x 3 Rounds:

Minute 1: Max Pull Up

Minute 2: Max Sit Up

Minute 3: Max Alt Devils Press

Minute 4: Rest

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

FUNCTIONAL FITNESS

 

PART 1

 

Every 2:00 for 6 rounds perform:

3 Front Squats with 3 sec pause at the bottom of only first rep of each set

 

PART 2

AMRAP 12:00

12 Cals

9 Hang Power Clean

6 Back Rack step back lunges (3 each leg alternating)

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/85

COMPETITION: 135/105

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – MOBILITY YOGA