https://wodify-unite.multiscreensite.com https://wodify-unite.multiscreensite.com/sample-wod-3 <h3> WORKOUT OF THE DAY 7/16/2023 </h3> <div data-rss-type="text"> STRENGTH <div> Back Squat </div> <div> Every 3 minutes, for 15 minutes (5 sets) </div> <div> Complete 3 reps </div> <div> *Try adding weight each set and work up to a heavy set of 3 for the day. </div> <div> <br/> </div> <div> PARTNER METCON (Solo version will be available) </div> <div> 4 Rounds for Max Reps </div> <div> In a 2:00 window, accumulate as many reps as possible of </div> <div> -Bike Cals </div> <div> -KB/DB Front Rack Reverse Lunges (50/35) </div> <div> Rest 2:00 between rounds. </div> <div> *Score = Total Lunges + Cals </div> <div> <br/> </div> <div> EXTRA CREDIT </div> <div> *Check SugarWOD for full programming. </div> </div> Wed, 19 Jul 2023 23:00:43 GMT duda@wodify.com (Duda Admin) https://wodify-unite.multiscreensite.com/sample-wod-3 thumbnail main image https://wodify-unite.multiscreensite.com/sample-wod-2 <h3> WORKOUT OF THE DAY 7/16/2023 </h3> <div data-rss-type="text"> SWEAT DAYYYY!!!! <div> *On Thursdays, we like to dial back the intensity and heavy lifting and provide a day for some long cardio to help flush and recover our bodies a bit. </div> <div> <br/> </div> <div> For Time </div> <div> -10 Burpees </div> <div> <br/> </div> <div> -20 Cal Machine </div> <div> -10 Burpees </div> <div> <br/> </div> <div> -30 KB Swings (choose style and weight) </div> <div> -20 Cal Machine </div> <div> -10 Burpees </div> <div> <br/> </div> <div> -40 Russian Twists (Rt+Lt=1)(Perform weighted if you want) </div> <div> -30 KB Swings </div> <div> -20 Cal Machine </div> <div> -10 Burpees </div> <div> <br/> </div> <div> -50 Double-Unders </div> <div> -40 Russian Twists </div> <div> -30 KB Swings </div> <div> -20 Cal Machine </div> <div> -10 Burpees </div> </div> Wed, 19 Jul 2023 22:59:45 GMT duda@wodify.com (Duda Admin) https://wodify-unite.multiscreensite.com/sample-wod-2 thumbnail main image https://wodify-unite.multiscreensite.com/sample-wod-1 <h3> WORKOUT OF THE DAY 7/15/2023 </h3> <div data-rss-type="text"> STRENGTH <div> Front Squat </div> <div> Every 60 seconds, for 10 minutes (10 sets) </div> <div> Complete 2 reps </div> <div> *This is our muscle density day. Use the heaviest weight across all 10 sets. </div> <div> <br/> </div> <div> PARTNER WOROUT (solo version will be available) </div> <div> In teams of 2… </div> <div> AMRAP x 15 Minutes </div> <div> 2 – 4 – 6 – 8 – 10 – Etc…. </div> <div> -Double DB Box Step-Overs (50/35) </div> <div> -Double DB Devils Press (50/35) </div> <div> *Partners can share reps however. </div> <div> <br/> </div> <div> EXTRA CREDIT </div> <div> *Check SugarWOD for full programming. </div> </div> Wed, 19 Jul 2023 22:58:22 GMT duda@wodify.com (Duda Admin) https://wodify-unite.multiscreensite.com/sample-wod-1 thumbnail main image