Strength WOD A Complete as many reps as possible in 3 rounds: 1-minute max Toes-to-bar 1-minute max Dumbbell Hang Squat Cleans #35/50 (M50+ #25/40) 1-minute max Push Press #53/75 (M50+ #45/65) 1-minute max Calorie Row 1-minute rest Bootcamp WOD A Complete 5 rounds alternating every 2nd minute: A) 15/20 Calorie Bike B) 10 Burpees 10 Box Jumps **North Location will use Rowers** ....
Read more
Strength WOD A Front Squat 7×2 @ 85+% of your 1RM Front Squat. Complete 6 sets of 2 reps working up to a 2RM for the day. WOD B Complete as many rounds as possible in 11-minutes: 15 Wall Balls #14-9’/20-10’ 30′ Handstand Walk 45 Double Unders Modified METCON: Complete as many rounds as possible in 11-minutes: 15 Wall Balls #10-8’/14-9’ 30′ Bear Crawls 45 Single Unders Bootcamp WOD A Complete 3 rounds of max reps working in 1-minute intervals resting 30 seconds between stations: Bike for Calories Wall Balls Row for Calories Strict Pull Ups ....
Read more
Strength WOD A Weighted Pull Up Complete 5 sets of 3 working up to a 3RM Weighted Pull Up. WOD B Complete 5 rounds for time: 10 Toes-to-bar 8 Ground to Overhead #75/115 (M50+ #65/95) Bootcamp WOD A Go as far as possible in 20 minutes: 100m Row 3 Burpees 200m Row 6 Burpees 300m Row, 9 Burpees, 400m Row, 12 Burpees, etc ....
Read more
Strength WOD A Complete 5 rounds starting every 5th minute on the minute: 15/20 Calorie Bike (cap at 2-minutes) 12 Devil Press #35/50 (M50+ 25/40) 100m Farmer Carry Time each round individually, and your score is the slowest of the 5 rounds. **If you are unable to complete within the time, modify reps and weights.** **North Location will use Rowers** WOD B Snatch Complete 4 sets of 1 working between 85+% of your 1RM Snatch. Clean ○ Complete 4 sets of 1 working 88+% of your 1RM C&J. Clean Pulls Complete 3 sets 3 working between 95-100% of your 1RM C&J. Jerk ○ Complete 4 sets of 1 working between 95+% of ....
Read more
Strength WOD A With a partner, you will have 8-minutes to complete a combined total of the Clean + Hang Clean + Front Squat Total. 1 Clean 1 Hang Clean 2 Front Squats WOD B Comp Event #1 With a partner, complete as many rounds as possible in 12-minutes: 100m Med Ball Carry 12 Pull Ups (modify 15 Jumping Chest-to-bar Pull Ups) 100m KB Farmer Carry #53/70 (M50+ #35/53) **Partners must alternate every station.** Bootcamp WOD A Complete as many rounds as possible in four 4-minute sets, resting 1-minute rest between sets: Buy-in: 400m Run Then, complete as many rounds as possible of: 7 Burpees ....
Read more
Strength WOD A Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Toes-to-bar 8 Hang Power Snatch #65/95 (M50+ #53/75) **After the rest, pick up where you left off from each round in the AMRAP.** Scaled METCON: Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Hanging Knee Raises 12 American Kettlebell Swings #35/53 **After the rest, pick up where you left off from each round in the AMRAP.** Bootcamp WOD A Bootcamp 20 EMOM Min 1- 5 Bicep Curls/5 Tricep Dips MIn 2- 5 Medball Deadlifts/3 ....
Read more
Strength WOD A Cash In: Partner 800 Meter Run 5 Rounds 20 Med Ball Over the shoulder (Rx:20/15) 20 Box Jumps (RX:24/20) 20 Thrusters (Rx:95/75) 20 Burpees Over Partner Cash out:800 Meter Run Bootcamp WOD A “Short Tabata” 4 Rounds Man Makers Gorilla Hops 4 Mountin Climbers/4 Shoulder Taps 4 Jumping Jacks/4 Double Rope slams WOD B Partner Sprints 800 Meters for time ** Partners will switch every 100 Meters until 800 Meters is complete ** When finished foam roll ....
Read more
Bootcamp A. Metcon 4 Rounds 10 Hanging Wind shield Wippers 15 Bench lying Leg LIfts 20 Plate Side Core Raises ( 20 Per Side ) (RX:45/25) B. Metcon 10-8-6-4-6-8-10 Reps of: Dumbbell Shoulder to Overhead Ring Rows Calorie Row 12 Min Cap Strength A. Weightlifting Touch & Go Power Cleans Complete 6 sets of 2 working up to a 2RM (touch and go) for the day. B. Metcon Complete 4 rounds for time: 8 Deadlifts #95/135 (M50+ #75/115) 6 Hang Power Cleans (same weight) 14 Box Jumps 20″/24″ 24 Sit Ups ....
Read more
Bootcamp A. Metcon Complete as many rounds possible in decreasing working intervals of 8 – 6 – 4 minutes. Rest 1-minute between working intervals. 8 Walking Lunges with Dumbbells 10 Hand Release Push Ups 900/1000m Row Strength A. Metcon “Cindy”- Complete as many rounds as possible in 20-minutes 5 Pull Ups 10 Push Ups 15 Air Squats ....
Read more
Strength WOD A Complete for time (26-minute cap): 200m Run 20 Knees-to-elbow 400m Run 40 Push Press #65/95 (M50+ #53/75) 600m Run 60 Wall Balls #14-9’/20-10′ 800m Run 80 Double Unders Scaled METCON: Complete for time (26-minute cap): 200m Run 20 Hanging Knee Raises 300m Run 40 Push Press #45/65 400m Run 60 Wall Balls #10-8”/14-9’ 500m Run 80 Single Unders Bootcamp WOD A Go as far as possible in 20 minutes: 100m Row 3 Burpees 200m Row 6 Burpees 300m Row, 9 Burpees, 400m Row, 12 Burpees, etc ....
Read more
I like Savoy Fitness because it takes me out of my comfort zone, and makes me better on and off the court. It brings me closer to my teammates in many ways as well. We push each other to work harder everyday. Now that we are doing on court stuff we are realizing how much Savoy Fitness is improving our strength and quickness.
I love Savoy Fitness! It's not just a place to work out at, it's a fit family! I love the workouts, you never know what to expect, everyday is different. The people you work with are motivational and so are the trainers! I've been with Savoy over a year and usually make 3 workouts a week, the longest I've ever participated in a gym!
I like that it's a FUN environment and everyone works hard and supports each other!
