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Workouts'S ARCHIVE

  • 100821 Saturday Back Squat Take exactly 6 sets including warmups to find a 3rep session max. Optional 7th Set: Drop 20% off your max set and “rep-out” How many did you get?  ”After Party” : 3 rounds of 12 burpees, 200m run Alternate wod: 50goblet sq, 50 sit-up, 400r, 40gob, 40sit, 400r, 30gob, 30sit, 400r, […]

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  • 100820 Friday WOD “Guillotine”: 12 Snatch, 24 pullup, 48 pushup, 9 snatch, 18 pullup, 36 pushup, 6 snatch, 12 pullup, 24 pushup, 3 snatch, 6 pullup, 12 pushup. Bulldog: 55w-95m – Infidel: 70w-115m – HTFU: 85w-135m “Alternate WOD”: (Skip the snatch and add Kettlebell high pull in Push-up volume): 24 pullup, 48 pushup, 48 KB Highpull, […]

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  • 100819 Thursday WOD Shoulder Press Take exactly 6 sets including warmups to find a 3rep session max. 7th Set: Drop 20% off your max set and “rep-out” How many did you get? “After Party” 3 rounds: 20 DB Push Press, 30 Jumping Lunge, 400m run

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  • 100818 Wednesday WOD: Compare to 100505 Steck-CON Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 bur pee Cash Out: […]

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  • 100817 Tuesday Take exactly 7 sets including warmups to find a 1 rep session max in the Deadlift. Compare to 100427 Optional 8th Set: Drop 30% off your max set and “rep-out” How many did you get? “ Alternate WOD: “Michael” 3 rounds of 800m run, 50 back extension, 50 GHD situp

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  • Pick your level for tomorrows WOD, your coach can help you modify as needed. A. 30minute AMRAP Run 400m, 15 Pullups, 15 ring Dips, XX Overhead squat OR B. 30 minute AMRAP Run 400M, 7 Muscle-ups, XX Overhead Squat Infantry 15 reps at 50w-75m Bulldog 12 reps at 65w-95m Infidel 9 reps at 80w-115m Htfu […]

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  • 100814 Saturday WOD: 400m run, 30 Air Squats, 20 situps, 10 pullups Hollywood aka ChadyD birthday bonus special add 10 Loupees each round (optional to all except One) Bulldog: 3 rounds Infidel: 4 rounds HTFU: 5 rounds use the GHD

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  • 100813 Friday WOD: 10,9,8,7,6,5,4,3,2,1 HSPU, Power Cleans (100w-155m) Alternate Workout: 10,9,8,7,6,5,4,3,2,1 Kettlebell Swings, Roving pushups, Jumping Slamball, Dumbbell Shoulder Press

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  • 100812 WOD “Filthy 50″ or “Dirty 30″? Compare to 100520

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  • GYMNASTIC SKILL WORKSHOP SUNDAY AUG. 15 10-12:30PM Coaches Melissa Lopes, Danya Armstrong, and Jerry Hill will be leading this exciting workshop where we will go over Muscle Ups, Free standing Handstands, Handstand Pushups, and Paralette Work! We will be exploring new ways to perfect your Muscle Ups, Handstand work and Core Strength. We’ll be introducing […]

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314