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    BRx fitness is anything but ordinary

    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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Thursday, July 31, 2014

WOD: “Filthy 40′s”

  • 40
    wall balls

    30/20

  • 40
    pull ups
  • 40
    push ups
  • 40
    squats
  • 40
    kbs

    24/16

  • 40
    hspu
  • 40
    jumping lunges
  • 40
    hang cleans

    95/65

Friday, July 25, 2014

Strength:

5×5 Dead Lift (heavier than last week)

WOD: 12 Min Ascending Ladder

1-2-3-4-5-6….

-Curtis P Complex (clean/lunge/lunge/push press – 95/65)

-Burpee Box Jump Over

-Strict Pull Ups

Thursday, July 24, 2014

Strength/Skill: 12 Min EMOM

5 KB Swings (24/16)

5 V-Ups

-with remaining time, hold plank

WOD: 3 RFT

10 Alternating KB Snatches (24/16) – scale with dumbbells

10 Cleans (135/95)

Wednesday, July 23, 2014

WOD: “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for three rounds.

The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, July 22, 2014

Strength:

5×5 Front Squats – every 90 seconds

WOD:

With a running clock, perform -

Minutes 0-7:

4 Rounds of

  • 10
    db hang squat cleans
  • 10
    sit ups

Minutes 7-11

3 Rounds of

  • 10
    uneven db lunges

    each leg

  • 10
    pull ups

MInutes 11-13

2 Rounds of

  • 10
    burpees
  • 10
    box jumps

Score is total number of seconds remaining before each time cap (each second = 1 point).

Friday, July 18, 2014

Strength:

5×5 Dead Lift – Every 90 Seconds

WOD:

20 Thrusters (75/55)

20 Pistols

20 Lateral Bar Hops

200m Run (100m forward, 100m backward)

15 Thrusters (75/55)

15 Pistols

15 Lateral Bar Hops

200m Run (100m forward, 100m backward)

10 Thrusters (75/55)

10 Pistols

10 Lateral Bar Hops

200m Run (100m forward, 100m backward)

5 Thrusters (75/55)

5 Pistols

5 Lateral Bar Hops

200m Run (100m forward, 100m backward)

Tuesday, July 15, 2014

Strength:

5×5 Front Squat

WOD: 12 Min AMRAP

2,4,6,8,10…

-Barbell Jump Squats (45/35)

- Barbell OHL (45/35)

-Barbell Burpee Jump Overs

Post WOD:

3×10 Back Extensions or GH Raises on GHD Machine