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WOD 3/6 Zach’s Class

This in an endurance workout that incorporates yoga poses. It involves the use of a deck of cards. Shuffle the deck and place face down, your workout begins after you’ve selected your first card. Use light weights as this is a difficult and strenuous workout. Your workout is complete once you’ve used the entire deck, or you just cannot continue.  You can do this alone, or as a group.

Cards 2-10 = the amount of reps you do

K, Q, J = 11 repS

♥ = curl & press

♦ = renegade row

♠ = lateral raises

♣ = lunges

If you select an Ace, you have to do 1 minute of the following

Ace ♥ = plank

Ace ♦ = downward dog

Ace ♠ = side plank

Ace ♣ = dancer

Joker = 1 minute of burpees

Good luck!

 

WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM  (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises

WOD 3/9 – Zach’s Class

TABATA

4 minute rounds of each exercise

20 seconds of reps

10 seconds of rest

Should work out to 6 sets of 20 seconds of reps.

  1. Squats
  2. Pushups
  3. Rows
  4. Arnold press
  5. Leg raises
  6. Side plank raises
  7. Frog crunch
  8. Lunges