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    No machines, no treadmills, no fluff. At BRx, it’s you versus yourself as our trainers take you above and beyond your personal fitness goals, and your fellow athletes encourage you to excel.

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Friday, April 18, 2014

WOD: 20 Min AMRAP

Teams of 3

  • 21
    DU
  • 15
    wall balls

    30/20

  • 9
    hang cleans

    155/105

*Each person must complete his/her station before alternating to the next station.

Thursday, April 17, 2014

Warm Up:

  • 4 minute
    med ball cleans
  • 4 minute
    inch walk stretch/
    runners stretch

Strength:

8 Minute EMOM -

4 Unbroken Clean & Jerk (135/95)

REST 4 MIN

WOD:

8 Minute AMRAP -

  • 12
    dead lifts

    135/95

  • 16
    toes to bar

REST 4 MIN

8 Minute AMRAP -

  • 12
    dumbbell thrusters

    40/25

  • 16
    mountain climbers

Wednesday, April 16, 2014

Warm Up:

1 Mile Run

WOD:

45 DU

35 KB Sumo Dead Lift High Pulls (SDHP) (24/16)

25 Pull Ups

15 Snatches (135/95)

25 Pull Ups

35 SDHP (24/16)

45 DU

Tuesday, April 15, 2014

Warm Up:

2 Min Stations -

  • air
    squats
  • Couch
    stretch

    right
  • couch
    stretch

    left
  • shoulder
    tap

5 Minutes of Mobility

WOD:

10 min AMRAP:

  • 10
    barbell lunges
  • 10
    burpee bar hops

Rest 5 Minutes, then…

10 min AMRAP:

  • 10
    box jump overs
  • 10
    kb swings

Monday, April 14, 2014

Warm Up:

2:00 Stations; :20 Transitions -

-Row

-Inch Walk

-Right Couch Stretch

-Left Couch Stretch

-Lunges

-Hollow Rock

Partner WOD:

Partner One Must Complete -

-15 HR Push Ups

-15 Air Squats

Partner Two is doing max KB/DB Snatches

*Score is total snatches completed.

Friday, April 11, 2014

Warm up: 2 Rounds of -

20 Second Handstand Hold

20 Second Air Squat

20 Second Handstand Hold

20 Second Push Ups

20 Second Handstand Hold

20 Second (left) Couch Stretch

20 Second Handstand Hold

20 Second (right) Couch Stretch

20 Second Handstand Hold

WOD:

75 Wall Balls (30-20)

50 Pull Ups

25 Dumbbell Man Makers (40/25)

*Man Maker = 1 push up, 1 row each arm into 1 power clean and 1 lunge each leg

Thursday, April 10, 2014

WOD: 20 Min Cap

Barbell Complex: Ascending Ladder (1,3,5,7,9….)

-Dead Lift

-Hang Clean

-Front Squat

-Push Press

(155/105)

*Athletes will do each movement for the assigned number of reps before moving on to the next movement.

Post WOD: Core (3 Rounds)

-60 Second Side Plank

-60 Second Plank

-60 Second Side Plank

Rest 60 Seconds

Wednesday, April 9, 2014

WOD:

800m Run

40 Burpees

400m Run

20 Burpees

200m Run

10 Burpees

*Rx – All runs performed with a med ball; Rx burpees on a plate

Tuesday, April 8, 2014

Partner WOD:

Each athlete must complete -

  • 50
    db snatches
  • 40
    pistols
  • 30
    t2b
  • 20
    burpees
  • 100m
    db carry

Both partners working at the same time – both must complete each exercise before you move on to the next movement.

Monday, April 7, 2014

Warm Up – Core

4 sets:

  • 15
    v-ups
  • 15
    hollow rocks
  • 15
    arch rocks

Strength: 6 Min EMOM

5 Strict Press (Must clean bar off the floor)

WOD: “JT”

21-15-9

  • hspu
  • ring dips
  • push ups