485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/22/18

  Intermediate Strength: 4 Rounds – 6 Deadlifts 6 L-sit press Muscular Endurance: 3 Rounds – 8 Supinated pull-ups 10 Double kettlebell lunges (5 / side) 8 Hollow body rocks Metabolic Conditioning: 12 Min AMRAP – 8 Toes to bar 10 Box jumps 12 Battle rope slams Shred finisher:...
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At Home Workout #1

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 20 Min AMRAP – 5 Push-ups 10 Sit-ups 15 Squats *Move continuously for 20 minutes completing as many rounds of 5 push-ups, 10 sit-ups, and 15 squats as you can. Rest as little as possible. Rest...
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WOD 5/21/18

Intermediate Strength: 5 Rounds – 8 Squats 8 Bar rows Muscular Endurance: 3 Rounds – 8 Pull-ups 10 Push-ups 12 Hip bridges 4 Rounds – 6 Toe touches 6 Cross touches / side Metabolic Conditioning: 5 Rounds – 12 Squat thrusts 20 Kettlebell swings 40 Jumping jacks Shred finisher: 3...
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5/18/18

  Intermediate Strength: Squat – Work up to a 3 rep max, then: 4 x 3 @ 85% of 3 rep max Chipper: 100 Lateral box overs (50 / side) 90 Russian twists 80 Front reverse lunges (40 / side) 70 Flutter kicks 60 Kettlebells deadlifts 50 Pull-ups 40 Burpees 30 Tire flips 20 Tuck...
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WOD 5/17/18

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Good mornings 5 Dips Muscular Endurance: 8 Rounds – Handstand x 10 sec Plank x 20 sec Rest x 20 sec Pull-up hold x 10 sec Bar hang x 20 sec Wall sit x 30 sec Metabolic Conditioning: 10 Min AMRAP – 8 Alternating one...
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WOD 5/16/18

  Intermediate Strength: Front racked lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 5 Renegade rows / side 6 Supinated pull-ups 7 Cross touches / side Metabolic Conditioning: 4 Rounds – 8 Explosive sled pulls 5 Rounds – Plank x 40 sec Sled push to sprint x 180 feet...
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WOD 5/15/18

  Intermediate Strength: 5 Rounds – 5 Deadlifts 5 Pull-ups Muscular Endurance: 5 Rounds – 5 Alternating presses / side 5 Alternating single leg hip bridges / side 5 Alternating dumbbell chest presses / side Metabolic Conditioning: 2 Rounds: 6 Min AMRAP – Cone slalom x...
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WOD 5/14/18

  Intermediate Clean warm up: 2 Rounds: 10 Clean deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle cleans 5 Muscle cleans 5 Power cleans 10 Front squats Strength: Squat – 5 x 5 @ 60% Muscular Endurance: EMOM for 12 Minutes – Odds: 5 Power cleans @...
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WOD 5/11/18

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Supinated pull-ups Chipper: 100 Wall climbers 90 Jumping jacks 80 Sit-ups 70 High knees 60 Kettlebell swings 50 Box jump-overs 40 TRX push-ups 30 Med ball slams 20 Leg hops 10 Burpees Beginner Strength: 5 Rounds – 5...
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Summer Shred

Registration Now Open ———->Non-Members Click Here<———- ———->Members Click Here<———- Everyone knows that the two key ingredients required to get shredded – or simply to lose body fat –...
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