Performance Group

WODs for Experienced and Advanced

Thursday – 171019

Performance Group A1: Deadlift (4 x 4-6 reps; rest 2 minutes) A2: Strict HSPU (4 x Max Reps in 60 seconds; Rest 2 minutes) B: 4 Sets of: 5 Kettlbell Snatch/arm (53/35) 35 Double Unders 10 Burpees 15/9 Calorie Assault Bike Rest 90 seconds * Score time minus 4:30 Snatch...

Wednesday – 171018

Performance Group A: Push Press (In 15-20 minutes build to a 3-RM Push Press) B: Every 7 minutes, for 21 minutes (3 sets) for times: Run 400 Meters 20 Push Presses (115/75) 12 Alternating Reverse Lunges...

Tuesday – 171017

Performance Group A1: Back Squat (4 x 4-6 reps; rest 90 seconds) A2: 1 Strict Pull-Up + 1 Kipping CTB + 1 Bar MU (Every 30 sec. for 90 sec. (3 sets); rest 2min ) Goal is to do each "Pull Complex" unbroken B: In teams of two, alternate rounds, until you complete 10...

Monday – 171016

Performance Group Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of: 10 Kettlebell Swings (53/35) 10 Push-Ups * score total rounds + reps across all 4...

Friday – 171013

Performance Group 10 sets @ 80-90% effort 4 x TGU (1.5/1pd) 30 x Unbroken DU’s 2 x Burpee MU’s Row 200m rest 1min b/n sets * Alternate hands per rep on the TGU's * Goal is to keep all sets same pace * Only Rx if you keep all sets of DU's unbroken * 40 minute Time...

Thursday – 171012

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Performance Group A: Segmented Clean Deadlift (5 x 1. 1. 1; rest...

Wednesday – 171011

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Performance Group A: 3 Sets for time of: 300m Shuttle Run 10 Front...

Tuesday – 171010

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Performance Group WOD and Wine... Ladies Night! A: Barbell Z Press (5...

Monday – 171009

Performance Group A1: Back Squat (3 x 6-8 reps @ 30X1; Rest 90 seconds) A2.: DB 1-Arm Row (3 x 8-10 reps/arm @ 2111; Rest 90 seconds) B: 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) Min 4: Rest Score total...

Saturday – 171007

Performance Group In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans (115/75) 60 Box Step-Overs with Dumbbells (55/35) 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 Box Step-Overs with Dumbbells 1200...