Mobility WOD:
Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself
Metabolic WOD:
“Elizabeth”
21 – 15 – 9 reps and rounds for time of:
Squat clean at 135 / 95 lbs
Ring-dips
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For time:
13 Indo board squats
31 Pull-ups
13 Indo board squats
31 Kettlebell swing at 55 / 35 lbs
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Mobility WOD:
Normal Shoulder Have FULL Range
Metabolic WOD:
Complete as many rounds as possible in 20 min of:
60 Meter kettlebell farmer carry at 70 / 55 lbs
400 Meter run
30 Push-press 75 / 55 lbs
Use one kettlebell and keep both hands on it at all times during the farmer carry.
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“RJ”
Complete five rounds for time of:
Run 800 meters
5 Rope Climb ascents at 15′
50 Push-ups
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Mobility WOD:
FGB Ready Sumo Shoulder: & Ant Shoulder / Hip Stretch
Metabolic WOD:
For time:
400 Meter sand bag run at 100 / 70 lbs
40 GHD Sit-ups
40 Pull-ups
40 Wall-ball at 20 / 14 lbs
40 Box jumps, 20″ box
40 Sumo deadlift high-pull at 75 / 55 lbs
40 Double-unders
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“Goat Day”
“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you. Most Goat Wods will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double Unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double Unders.
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Customized specifically for members of our gym, Outside the Box will allow you to:
View WODs
Keep a personal, mobile workout log
Search past results
Receive “push” messages from your coaches
View videos
Keep a calendar of events
Once it’s on your mobile device, open the app and click “Register.” Use the menus to select our affiliate and your coach — and then start using Outside the Box to track your progress!
Mobility WOD:
Help, My Low Back Is Smoked From Jumping!
Strength WOD:
Back squat 3-3-3-3-3 reps.
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Metabolic WOD:
For time:
10 Muscle-ups
30 Deadlifts at 275 / 185 lbs
60 Kettlebell swing at 70 / 55 lbs
30 Handstand push-ups
10 Muscle-ups
Black = 315 / 205 lbs
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Mobility WOD:
Heel Cords of a Cheetah
Metabolic WOD:
For time:
800 Meter run
50 Meter Dumbbells broad jump at 35 / 25 lbs
600 Meter run
40 Meter Dumbbells broad jump at 35 / 25 lbs
400 Meter run
30 Meter Dumbbells broad jump at 35 / 25 lbs
Every 5 broad jumps stop and do 3 burpees with the dumbbells.
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At Home WOD:
Complete three rounds for time of:
50 Jump squats
40 Sit-ups
30 Push-ups
Sit-ups are not anchored.
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Gym closed for Labor Day.
Rest Day
Gym closed.
Gym will be closed tomorrow for Labor Day.
