Bring-A-Toy.…Break A Sweat! Join us for our annual Gift Drive & Free Workout Day! This year we’re working to benefit Toys For Tots Boston! Anyone can attend class on this day, whether you’re a current member or not! ALL Fitness levels are welcome and the workout will be beginner friendly. Safety is our number one […]
Warm-up 1 Round 45s on|15s off Lateral Up & Overs Jump Rope Kettlebell Swings Wall Balls Burpees WOD “Filthy Fifty” 50 Box jump (24|20) 50 Jumping pull-ups 50 Kettlebell swings (1 pd) 50 Walking Lunge (50 steps) 50 Knees to elbows 50 Push press (45|35) 50 Back extensions (supermans) 50 Wall ball shots (20|14) 50 […]
Bring-A-Toy….Break A Sweat! Join us for our annual Gift Drive & Free Workout Day! This year we’re working to benefit Toys For Tots Boston! Anyone can attend class on this day, whether you’re a current member or not! ALL Fitness levels are welcome and the workout will be beginner friendly. Safety is our number one […]
Indoors Primarily Warm-Up 2 Rounds 1 Min Work: 10s Rest -Row -Single Leg Touchdowns -Burpees Jumping Lunges Mobility Hamstring Rolling on the Box Hips Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds 90s Each Station Burpee Box Jump Calorie Row Front Rack Lunges 95|65 Rest Level 2- 75|55 Level 1- 55|35 ADV – Double […]
Indoors Primarily Warm Up Coach’s Choice Strength E2MOM10 Strict Press 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep WOD 3 Rounds 25 Kettlebell Swings 2|1.5 25 Wall Balls 20|14 Level 2- 1.5|1 Level 1- 1|0.75
Indoors Primarily Warm-up 2 Rounds 15/12 Calorie Bike* 10 Romanian Deadlift 5 Moon To Sky 10 Seated BB Strict Press *20|15 Cal Row or 200m Run Sub Mobility Hips Hamstrings Accessory With a plate: 3 Rounds 7 Plate Halos (ea) 7 Russian Twists (ea) 7 OH Tricep Extension WOD E4MOM32 25|20 Calorie Bike* 3 Rounds […]
Indoors Primarily Warm-up 400M Run (ColdSub – .7 Mile Bike or 500M Row) Then 2 Rounds 10 Scap Pull- Ups 10 Banded Pallof Press Right Side 10 Banded Pallof Press Left Side* 10 Hand Hanging Turn Around Each Side* *Round 2 Hip Touches MOD Warm Up -Sub Rings for Bar Movements -Use Racks for Pallof […]
Outdoors Primarily Unless Cold & Rainy Warm Up Burpee Breakdown Then 10 -8 -6 BB Kneel To Stand BB Front Squat BB Muscle Clean* *Round 1 – Pockets Round 2 – Above The Knee Round 3 – Floor Strength E2MOM12 Squat Clean 2 Reps WOD 5 Rounds 2 Minutes Work:1 Minute Rest 3 Hang Squat […]
Indoors Primarily Warm-up 90s Easy Singles on Rope -Then- Mini Flight Simulator 10-15-20-25-30-25-20-15-10 Double Unders (Double Singles) Accessory 2 Rounds 30s Work| 10s Rest Mini Band Work Monster Walk Front to Back Side Step Left to Right Glute Bridges – 1 second pause at the top Glute Bridge March Inchworm with a push-up* Superman* – […]
Indoors Primarily Warm-up 3 Rounds 90s Row 10 MB Front Squats 8 Pike Ups on Rower 6 Strict Press Mobility Shoulder Stretch on MB Hip Stretch on MB Strength E2MOM8 Push-press 2 Reps Rest 2 Minutes EMOM5 Push-Jerk 1 Rep WOD 90/75 Calorie Row 60 Wall Balls 30 Shoulder to Overhead 155|105 Level 3- 135|95 […]