fbpx

WOD – TUESDAY – DECEMBER 8th

WU: (20 mins) 3 ROUNDS
Ski 100m + 10 push-ups (try ring) +
10 BB Muscle Snatch + 10 Snatch Balance + MOB
MOB: Pec, Bully, BB Distraction, Hamstring, Squat, Ankle

OLY: (15 mins)
Snatch Pull + Snatch

WOD:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
MAX Snatches (210/120)

WOD – THURSDAY – DECEMBER 3rd

WU: (10 mins)
5 mins cardio of choice
MOB: Lat, Glute, Roll Back & Quads

WODS:
10 min cap (or time to complete)
1 min WORK / 1 min REST x 5 Rounds x 3 WODS
A) 125/85 cal ASSAULT
B) 150/110 Cal Row
C) 125/85 Cal Ski
Rest 10 mins between WODS
Score is total cal in 10 min or time to complete
Between WODS, spend some extra time on Mobility

WOD – TUESDAY – DECEMBER 1st

CHECK out our LATEST NEWS post for info about YOGA here at HYBRID.
REMEMBER that BOOTCAMP classes run at 9:30am and 7pm Tuesdays!

WU: (20 mins)
5 min Agility Ladder
MOB: Calf, Ankle, Lat, Forearm, Bully, Squat
3 ROUNDS:
10 ring row / 5 Strict C2B Pull-up
10 snatch press + 10 ohs
30 sec hs hold

OLY: (15 mins)
Build to a Heavy “Snatch Pull + Snatch”

WOD 1: (15 min cap)
5 Legless Rope Climbs (15 ft)
27 alt DB Snatch (70/50)
4 Legless Rope Climbs
21 alt DB Snatch
3 Legless Rope Climbs
15 alt DB Snatch
2 Legless Rope Climbs
9 alt DB Snatch
1 Legless Rope Climb

WOD 2: (starts at 15 min marker for time – 10 min cap)
100 – 50 – 25 Double Unders
21 – 15 – 9 Strict HSPU

WOD – THURSDAY – NOVEMBER 26th

THURSDAYS is BOOTCAMP ALL DAY so bring your friends to give it a try!!!

WU: 20 mins
5 min Assorted Cardio of Choice
10 min MOB: Calf, Hamstring, Pec, Choice
5 min Roll out session

WOD: 33 min
A) 3 min cap
40/30 cal assault + 20 burpee to 45lbs plate
Rest 3 min
B) 3 min cap
50/40 cal row + 50 DU’s
Rest 3 min
C) 3 min cap
35/25 cal assault + 20 burpees to plate
Rest 3 min
D) 3 min cap
40/30 cal row + 50 DU’s
Rest 3 min
E) 3 min cap
30/20 cal assault + 20 burpees to plate
Rest 3 min
F) 3 min cap
35/25 cal row + 50 DU’s

WOD – THURSDAY – NOVEMBER 19th

Remember, Thursday is BOOTCAMP all day so bring a friend to try out what Hybrid has to offer.

WU: (15 mins)
5 min cardio of choice
MOB: Hamstring, Calf, Hip, Lat, Roll Quads & calf

SKILL: (10 mins)
5 mins to warmup for strict pull-ups
1 MAX set UB, then finish to 30 for time
(2 scores, MAX UB, and time to finish 30)

WOD: (25+ mins)
5 rounds alt min of
20/15 cal ski
20/15 cal row
20/15 cal assault
200 yard run
Rest

WOD – THURSDAY – NOVEMBER 12th

Approximately Every 20 min Complete 1 WOD
Score is time including rest (3 scores)
MOB Between WODS / At end of Class

WODS:
A) 4 rounds: 50/35cal Assault + 60 secs rest
B) 4 rounds: 50/35cal Ski + 60 secs rest
C) 4 rounds: 50/35cal Row + 60 secs rest

BETWEEN WODS complete:
5 Rounds:
10 GHD sit-ups
10 v-ups
10 hollow rocks

WOD – TUESDAY – NOVEMBER 10th

WU & SKILL: (20 mins)
Ski 300 m + Row 300m
MOB: Lat, Pec, Squat, Ankle

SKILL:
Strict pull-up ladder
Min 1 = 1 Strict pull-up
Min 2 = 2 Strict Pullups
Min 3 = 3 ……….so on
(Scale to hardest band)(FB = Unbroken sets only)

OLY: (20 mins)
Heavy: Snatch High-Pull + Power Snatch + Hang Snatch

WOD: 20 min AMRAP
40 cal row
30 T2B
20 Wallball (30/20)
10 MU / C2B

WOD – THURSDAY – NOVEMBER 5th

WU: (15 mins)
1 min each cardio: Row, Ski, Assault, Run
MOB: Hamstring, Lat, Bully

WOD 1: (20 mins)
4 rounds: 4 min WORK, 1 min REST
Choose 1 Cardio: Ski, Row, Assault/Airdyne, Treadmill (1%)
Score= Total Cals

WOD 2: (20 mins)
10 min TECH: Freestanding HS Hold
Spend as much of a 3 min period in a Handstand Hold as possible.
*Have a partner judge/time you. Hands must stay within ONE 4×6 floor mat.

*Busy Classes will have 1/2 the class start on WOD 2.

WOD – TUESDAY – OCTOBER 27th

TUESDAYS means BOOTCAMP @ 9:30am & 7pm!!!

WU: (10 mins)
1 min each of: Row, Ski, Assault
Mob: Squat, Front Rack, Lat, Hamstring

SKILL: (10 mins)
25 yard HS walk for time
(Do as many attempts as you’d like or use this time to just practice)

OLY: (15 mins)
Build to a heavy “Snatch High-Pull + Power Snatch”

WOD: (10 mins to warm up)
10 min cap
30 Thrusters 65/45lbs
30 T2B
30 Deadlifts 225/155lbs
30 C2B
30 Cal Row
30 Wall Ball