Lifeworx Fitness

Swings aren't just for kids . #lifeworx #lifer #kbswing #workhard #workout #metcon #pushyoself #fun #fitness #community #strong #strength #love #getbetter

Tuesday 2/9 WARM UP 2min couch stretch... 2min calf mob or stretch 10 bootstraps 10 reach through 10 scorpion 25m each A skip B skip high knees karaoke Monster Walk EQUIPMENT Strength: Run Sprints! x2 sets 400m run 200m run 100m run WOD: 15-10-5 c&j (95/65) 30-20-10 Russian twist w/ wt. plate (35/15) BODYWEIGHT Strength: Run Sprints! x2 sets 400m run 200m run 100m run WOD: 15-10-5 c&j (med-ball clean style with any load) 30-20-10 Russian twist w/any load available SPRINTERVAL x3 sets 400m run 7 c&j (55) 14 Russian twist 200m run 7 c&j 14 lunges

Great group at the Juniors Class . #lifeworx #lifer #kidclass #kidworkout #healthylifestyles #workout #fun #fitnessforever #startemyoung #healthyandhappy #strong #confident

Friday 1/15 WARM UP 200m run... 10 each: bootstraps cossacks 4pt glute spiderman 200m run 10 each: inlocates sotts press over-unders EQUIPMENT Strength: x3 sets :30 hollow hold 1min max rep alt. pistols 1:30 max rep c&j (135/95) (1min rest btwn sets) WOD: 2 rounds 5 hang power snatches (115/75) 25 OH plate sit ups (45/25) 50 air squats BODYWEIGHT Strength: x3 sets :30 hollow hold 1min max rep alt. pistols 1:30 glute bridge hold (1min rest btwn sets) WOD: 2 rounds 5 hang power snatches (pvc) 25 OH sit ups (hold any load available) 50 air squats

Friday 1/1 WARM UP 400m run... 10 each: lying spine twist spiderman leg swings 200m run 10 each: dislocates teres twist f/b shoulders snatch balance EQUIPMENT Strength: OH Lunge 4x4 (2 reps per leg) WOD: 9-15-21 hang power snatch (95/65) standing upright plate row (35/25) BODYWEIGHT Strength: PVC OH Lunge 4x8 (4 reps per leg) WOD: 9-15-21 hang power snatch (pvc) standing upright row (pvc or any load available)

Regina always comes to put in work . #lifeworx #lifer

Thursday 12/31 WARM UP :30 on / :15 off x 3 sets... 4pt glute / twist lizard / bootstrap plank hold dislocates / over-unders / sotts press kang squats with pvc EQUIPMENT *Against a Running 32min Clock* 0:00 - 9:00 8min to establish: heavy 3-rep squat clean (rest till 9:00 on the clock) 9:00 - 16:00 7min AMRAP 12 burpees 12 sit ups 12 DL (@ weight on your bar) 16:00 - 26:00 3 rounds 200m run 5 DB ManMakers (40/25) 26:00 - 32:00 22-16-10 alt. DB snatch front-rack DB lunge (2 DBs) *time remaining = max rep double unders* BODYWEIGHT *Against a Running 32min Clock* 0:00 - 9:00 8min to establish: OTM: 3 pvc squat cleans (rest till 9:00 on the clock) 9:00 - 16:00 7min AMRAP 12 burpees 12 sit ups 12 glute bridges 16:00 - 26:00 3 rounds 200m run 5 bodyweight ManMakers 26:00 - 32:00 22-16-10 alt. SA sprawl bodyweight lunges *time remaining = max rep double unders*

Monday 2/8 WARM UP 400m run... 10 each: cossack twist lizard leg swings 200m run 10 each: flag pole over-unders dislocates snatch balance EQUIPMENT Strength: x6-8 sets (building) 3 hang squat snatch WOD: 3 rounds 50 double unders 25 kb swing (24/16) BODYWEIGHT Strength: x6-8 sets (pvc pipe) 3 hang squat snatch WOD: 3 rounds 50 double unders or 100 alt. toe taps 25 glute bridge

Wonderful Wednesday . . #lifeworx #lifer #fun #fitness #healthy #community #workout #workhard #enjoythechallenge #happy #endorphins #strongwomen #barbell #snatch #metcon

Wednesday 12/30 WARM UP 400m run... 10 each: SL hamstring cossack bootstrap 200m run 10 each: PVC bottom dislocate PVC flag pole PVC teres twist EQUIPMENT Strength: x5 sets (12min) 10 wtd. push ups 8 tire flips WOD: 3 rounds :30 hollow hold 1min max rep kb swing (24/16) :30 squat hold BODYWEIGHT Strength: x5 sets (12min) 10 wtd. push ups 8 kneeling hip drive WOD: 3 rounds :30 hollow hold 1min max rep jumping jacks :30 squat hold

One of our favorites @grace_h743 this girl will push you! . #lifeworx #lifer #thruster #strongwomen #fun #fitness #barbell #challenge #awesome #lift #grace #workhard #hardwork #kickbutt #amazing #stickwithit #watchoutworld #girlsrule

If it doesn't challenge you it doesn't change you . #lifeworx #lifer #hardwork #challenge #workout #pushyourself #fun #fitness #community #together

Saturday 2/6 WARM UP 2min shoulder mobility... 200m run 10 each inchworm push up jumping jack 4pt glute 200m run 10 each: f/b shoulders over-unders strict press EQUIPMENT Strength: 5x3 split jerk WOD: 9min AMRAP 20 OH plate sit ups 15 box (tire) jumps 10 DB hang power clean (50/35) BODYWEIGHT Strength: 5x3 split jerk with pvc OR HSPU WOD: 9min AMRAP 20 OH sit ups (hold any load) 15 box (tire) jumps OR step ups 10 pvc hang power clean

Tuesday 12/29 WARM UP x2... 200m run 8 scorpion / roll outs 8 4pt glute / reach thru 8 PVC inlocates / over-unders 8 PVC strict press / push press EQUIPMENT Strength: OTM x 8 2 push jerk WOD: :30 on / :30 off x 12min - sumo DL (75/55) - inchworm push up - hang power snatch (75/55) - forearm plank hold BODYWEIGHT Strength: OTM x 8 5 chair dips WOD: :30 on / :30 off x 12min - sumo DL (use any load available) - inchworm push up - hang power snatch (pvc) OR kneeling hip drive - forearm plank hold SPRINTERVAL :30 on / :30 off x 25min - inchworm push up - wtd. sit up - sumo DL (55) - squat hold - forearm plank hold

Tuesday 1/12 WARM UP 200m run... 10 each: 4pt glute bootstraps leg swings 200m run 10 each: flag poles bottom dislocates f/b shoulders teres twist EQUIPMENT Strength: OTM x 8 3 front squats (start at 60%) WOD: 5 rounds 10 DL (185/125) 10 burpee over bar BODYWEIGHT Strength: OTM x 8 3 front squats (perform wall-therapy style) WOD: 5 rounds 10 pvc good morning 10 burpee over bar SPRINTERVAL Primer: x3 sets 10 lying dead bug 10 kneeling SA strict press :40 on/:20 off x 18min (6 rounds) a.) front squat b.) bar-facing burpee c.) DB plank row

Friday 11/6 WARM UP 400m run... x2 sets 8 lizard / cossack 8 bootstrap / 4pt glute 8 jump lunge 4 burpees 8 PVC bottom dislocates / over unders 8 t-spine twist EQUIPMENT Strength: 10min to est: 1 heavy hang squat snatch WOD Alt OTM x 12 a.) 10/9 hand-release push ups b.) 10 front-rack lunge (95/65) BODYWEIGHT Strength: x10 min 45yd shuttle sprint (15yd increments) 2 pvc hang squat snatch with pause in catch *rest as needed* WOD Alt OTM x 12 a.) 10/9 hand-release push ups b.) 20 walking lunges

Put on some weight . . . #lifeworx #lifer #lifeworxcommunity #weightvest #workout #metcon #workhard #strength #fun

Thursday 11/5 WARM UP 2min: glute mobility... 400m run 10 scorpion 10 lying spine twist 10 fire hydrant 200m run 10 reach through 10 PVC f/b shoulders 10 PVC dislocates EQUIPMENT Strength: Back Squat 5-5-5-5-5-.... WOD 10min AMRAP 5 strict press (115/75) 10 pull ups 15 air squats BODYWEIGHT Strength: Back Squat wall-therapy style with pvc 7x5 reps WOD 10min AMRAP 5 HSPU or chair dips 10 upright row with any load 15 air squats SPRINTERVAL :45 on / :15 off x 3 sets - push jerks (55) - air squats - hang power cleans *rest 1min* :30 on / :30 off x 3 sets - push press - air squats - hang power cleans *rest 1min* :20 on / :40 off x 3 sets - strict press - air squats - hang power cleans CASH OUT 50 sit ups of any style

Don't forget your jump rope 50-40-30-20-10 Double under Sit up #annie #lifeworx #lifer #wod #metcon #workout #fitness #fitnesstogether #cardio #friends #community

Wednesday 11/4 WARM UP: 400m run... 8 twist bootstrap 8 reach through 8 crescent lunge 200m run 8 PVC inlocates 8 PVC flag poles 8 PVC teres twist Mobility: 2min calf smash/bottom of foot roll EQUIPMENT Strength: OTM x 9 2 power cleans (building) WOD Annie 50-40-30-20-10 double under sit up BODYWEIGHT Strength: OTM x 9 4 pvc clean high pulls WOD Annie 50-40-30-20-10 double under OR alt. toe tap sit up

Tuesday 11/3 WARM UP *2min shoulder mobility* ... x2 100m run 6 bootstraps / 4pt glute 8 scorpion / spiderman 10 lunge dislocates / over unders EQUIPMENT Strength: x5 sets 10 SA DB floor press (5 each side) 12 SA DB bent over row (6 each) WOD 3 rounds 200m run 15 kbs (24/16) 10 burpees BODYWEIGHT Strength: x5 sets 5 tiger push ups 12 plank hip taps WOD 3 rounds 200m run 15 kneeling hip drive 10 burpees SPRINTERVAL Primer: x3 5 hover push ups (pause with chest 1/2 inch above ground) 5 empty barbell bent over row x5 sets 200m run 15 kb swing 7 sit ups *rest 2min* 100m run 15 sit ups 7 burpees *rest 2min*

Take special care of yourself and others - today and everyday #lifeworx #lifer #lifeworxcommunity #lifeworxfamily #prehab #selfcare #strong #discipline

Monday 11/2 WARM UP 400m run... 10 of each: 4pt glute spiderman cossacks leg swings 200m run 10 of each: PVC dislocates over unders f/b shoulders kang squat EQUIPMENT Strength: DL 3-3-3-3-3.... WOD 8min AMRAP 6 T2B 8 box jumps (242/20) 10 thrusters (95/65) BODYWEIGHT Strength: 4x12 pvc good morning WOD 8min AMRAP 6 tuck sit up 8 box jumps or step ups 10 pvc thrusters

Saturday 10/31 "WARM UP 400m run 10 each: ... lizard 2 hamstring lying spine twist 4pt glute inlocates thrusters flag poles" "EQUIPMENT Happy Halloween! WOD Only! Chipper 31 reps of each: DB farmer's lunge steps burpees DB hang power cleans (40/25) pistols pull ups Russian kbs (24/16) mountain climbers" "BODYWEIGHT Happy Halloween! WOD Only! Chipper 31 reps of each: lunge steps burpees DB hang power cleans (hold water bottles if no DB) pistols bent over row jump squats mountain climbers"

Lifeworx is functional fitness. Happy Friday! #lifeworx #lifer #fitness #fitnesstogether #fun #bike #friends #workout #awesomepeople

Friday 10/30 WARM UP x2... 8 scorpion / reach thru 4 twist bootstraps 8 sprawl / tuck jump 4 spiderman 10 PVC over unders 10 v-ups EQUIPMENT Strength: 6x3 (building) Split Jerks WOD: 5 rounds 5 power clean (135/95) 10 sit ups 5 DB sh2OH (50/35) 10 sit ups BODYWEIGHT Strength: 6x9 chair dips WOD: 5 rounds 15 pvc power clean 10 sit ups 15 pvc push press 10 sit ups

Lifers! We are selling our Concept 2 Rowing Machines!! $750 ($300 deposit to claim yours) *Note: one has already been claimed, so there are only 5 left!*