WOD'S ARCHIVE

  • Workout of the Day – Monday, September 23, 2019

    By Will Kinsman | In WOD | on September 22, 2019

     

    Monday- S- Cleans F- N/S Lunge— Burpee Grace

    Tuesday- Lower body stability— Banded Back Squats

    Wednesday- Banded Bench Press— DB Snatch, C2B

    Thursday- Monster Mash—19.4

    Friday- Banded DL— Unrivaled Fitness Test

    Saturday- S- Snatch F- Trap Bar— HSPU Isabel

    A) E2M X5

    -Front Rack North South Lunge X3/Leg (Heavier then Last week)

    B) DB Burpee Grace

    -For Time

    -30 DB Clean and Jerks from the floor

    -E30 Sec perform 3 Paralette Burpees

    A) E2M X5

    -Hang Clean + Mid Knee Clean @ 70%

    B) Burpee Grace

    -For Time

    -30 Clean and Jerks

    -E30 Sec perform 3 Bar over Burpees

    CONTINUE READING
  • Workout of the Day – Saturday, September 21, 2019

    By Will Kinsman | In WOD | on September 20, 2019

    A) Super set X4

    -Seated DB Press X6
    -Reverse DB Curl X10
    Rest 2 Min

    B) E3M X5

    -Banded Bench Press X5 @40-50%

    C) E2.5M X4

    -Run 300 M
    -5 Push ups
    -10 Air squats

    CONTINUE READING
  • Workout of the Day – Friday, September 20, 2019

    By Will Kinsman | In WOD | on September 19, 2019

    A) E2M X5

    Front Rack, North South Barbell lunge X5/leg

    B) E3M X5

    Banded Deadlift X5 @65-75%

    C) For Time

    -10 Deadlifts 185/155
    -20 Bar over burpees
    -30 Cal Bike

    A) E2M X5

    Hang Clean + Mid knee Clean
    @65-70%

    B) E3M X5

    Banded Deadlift X5 @65-75%

    C) For Time

    -10 Deadlifts 185/155
    -20 Bar over burpees
    -30 Cal Bike

    CONTINUE READING
  • Workout of the Day – Thursday, September 19, 2019

    By Will Kinsman | In WOD | on September 18, 2019

    Monster Mash

    0-12

    8 Min AMRAP

    -OH Banded Tricep Ext X10
    -Supinated Barbell Curl X10 65/45
    -Abmat Sit up X10

    12-25

    EMOM X9

    1- Box Jump X10
    2- OH DB Reverse Lunge X5/leg 35/25
    3- HS Hold X30 sec

    25-35

    19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    50/35-lb. dumbbell, 24/20-in. box 
    Time cap: 10 minutes

    CONTINUE READING
  • Workout of the Day – Wednesday, September 18, 2019

    By Will Kinsman | In WOD | on September 17, 2019

    A) Super Set X3

    -Cross over Pistol Squat X6/leg
    -Banded Hamstring lift X6/leg

    *Rest 2 Min*

    B) E3M X4

    -Banded Back Squat X5
    @50-60%

    C) For Time

    -500 M Row

    CONTINUE READING
  • Workout of the Day – Tuesday, September 17, 2019

    By Will Kinsman | In WOD | on September 16, 2019

     

    A) 3 Giant Sets

    -10 Beat Swings + 3 Pull ups w/ Towel
    -8 Double KB DL 70/53
    -20 sec DU/Single Under

    B) EMOM X20

    1- 12/9 Cal Bike + 20 DU
    2- 15 KB Swings + 5 KB over burpees
    3- 10 C2B Pull Ups
    4- 200 M Run

    CONTINUE READING
  • Workout of the Day – Monday, September 16, 2019

    By Will Kinsman | In WOD | on September 15, 2019

     

    Monday- Snatch/Trap Bar—6 Rounds, Bike, Snatch, Burpee

    Tuesday- EMOM, KB Swing, C2B, Run

    Wednesday- Banded Back Squats–Rowing Sprint

    Thursday- Monster Mash—19.3

    Friday- Cleans/North South Lunge— 10,20,30 DL/Burpee/Bike

    Saturday- Upper body Push Pull

    A) E2M X7

    -Trap Bar Deadlift X6

    B) 6 Rounds For Time

    -12/9 Cal Bike
    -16 Alternating DB Snatch 50/35
    -12 Parallette Facing Burpees

    A) E2M X7

    -Mid Knee Power Snatch + Snatch
    @65-70%

    B) 6 Rounds For Time

    -12/9 Cal Bike
    -12 Power Snatch 95/65
    -12 Bar Facing Burpees

    CONTINUE READING
  • Workout of the Day – Saturday, September 14, 2019

    By Will Kinsman | In WOD | on September 13, 2019

    A) E3M X4

    -Banded Back Squat X5
    @40-50% plus bands

    B) For Time

    -40 Cal Row
    -30 Thrusters 95/65
    -20 Bar over Burpee

    CONTINUE READING
  • Workout of the Day – Friday, September 13, 2019

    By Will Kinsman | In WOD | on September 12, 2019

    Grand Re-opening 

    Welcome to Undefeated Health and Performance!

    Today we will be having a number of classes all with prizes, food and beverages for all!

    If you are attending the evening classes, we invite you to stick around socialize and learn about our brand!

    A) Teams of 3 Chipper 0:00-25

    -60 Cal Row/Bike
    -120 Slam Ball Slams
    -60 Pull Ups/Jumping Pull ups
    -120 single DB Step ups
    -60 Cal Row/Bike

    Break up the work between the partners how ever you choose.

    5 Minute Rest between Part A and B

    B) In Teams of  three 30:00-58:00

    28 Min AMRAP

    5, 10, 15, 20, 25, 30, 35, 30…

    -Wall Balls
    -Plate Snatches 45/25
    -Target Burpees

    Break up the work between the partners how ever you choose.

    CONTINUE READING
  • Workout of the Day – Thursday, September 12, 2019

    By Will Kinsman | In WOD | on September 11, 2019

    Monster Mash

    0-13

    E2M X5

    -Hang Clean + Mid knee Clean @70%

    or

    Barbell Front Rack Reverse Lunge X3/leg

    13-28

    3 Super Sets

    -Lat Press Down X8
    -Lateral Plate Jumps X16
    Rest 90 sec

    28-48

    19.2

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb.
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb.

    Stop at 20 minutes.

    CONTINUE READING
  • Workout of the Day – Wednesday, September 11, 2019

    By Will Kinsman | In WOD | on September 10, 2019

    A) E3M X4

    -Banded Deadlift X5 @70%
    -DB Step up with high knee X5/leg

    B) 8 Rounds for time

    -10 OH DB walking lunges
    -5 Strict HSPU

    CONTINUE READING
  • Workout of the Day – Tuesday, September 10, 2019

    By Will Kinsman | In WOD | on September 9, 2019

    A) E2M X7

    Trap Bar Deadlift X6

    B) 4 Sets

    -Rower Body Saw X10
    -Single Leg Wall KB Deadlift X6/leg
    -Ring Plank Knee 2 Elbow X20
    Rest 2 Min between sets

    A) E2M X7

    -Hang Power Snatch + Hang Snatch @65-70%

    B) 4 Sets

    -Rower Body Saw X10
    -Single Leg Wall KB Deadlift X6/leg
    -Ring Plank Knee 2 Elbow X20
    Rest 2 Min between sets

    CONTINUE READING
  • Workout of the Day – Monday, September 9, 2019

    By Will Kinsman | In WOD | on September 8, 2019

     

    Monday- Upper Push Pull—400 M Run intervals

    Tuesday- Snatch/Trap bar— Core accessory

    Wednesday- Banded Deadlift— Walking lunge, HSPU

    Thursday- Monster Mash—19.2

    Friday- Banded Back Squat— Rowing, Thrusters, Burpees

    Saturday- Muscle up, Bike, Push Press

    A) EMOM X6

    1- DB Bench Press X4
    2- Pendlay Row X10

    B) E3M X5

    Banded Bench Press X5 @ 40-50%

    C) 3 Sets

    Rest 1:1

    400 M Run

    CONTINUE READING
  • Workout of the Day – Saturday, September 7, 2019

    By Will Kinsman | In WOD | on September 6, 2019

    A) E2.5 M X5

    -North South, Barbell Lunge. X3/Leg

    B) Mrs. Dufratt Kindergarten.

    This work out speaks to how much I liked Kindergarten… Not so much!

    For Time

    Row 3000 M

    -E3M 1 Round of Psycho Circuit 75/55
    -10 Bent over Rows
    -10 Hang cleans
    -10 Push Press
    -10 Back Squats

    A) E2.5 M X5

    High Hang Power Snatch + Hang Snatch @55-65%

    B) Mrs. Dufratt Kindergarten.

    This work out speaks to how much I liked Kindergarten… Not so much!

    For Time

    Row 3ooo M

    -E3M 1 Round of Psycho Circuit 75/55
    -10 Bent over Rows
    -10 Hang cleans
    -10 Push Press
    -10 Back Squats

    CONTINUE READING
  • Workout of the Day – Friday, September 6, 2019

    By Will Kinsman | In WOD | on September 5, 2019

    A) E2.5M X5

    -Back Squat X5 @70%

    B) Mr. Brewster, High School Phys-ed

    -One of the most influential people in my life as an adolescent. I’ll never forget him telling me, “How you do anything is how you do everything.” Life is too short to not leave it all out there no matter what you are doing.

    5 Rounds For Time

    -Back Squat X10 @225/155
    -Bench Press X10 @ 135/95
    -Double unders X40

    CONTINUE READING
  • Workout of the Day – Thursday, September 5, 2019

    By Will Kinsman | In WOD | on September 4, 2019

    Monster Mash

    0-18

    Dr. Eckman, Human Performance professor, Minot State University. One of my favourite teachers I have had, probably because I was finally interested in the subject. Always willing to provide extra help to her students, she wanted everyone to succeed.

    E5M x3

    -15 Burpee Box Jump Overs
    -20 C2B Pull Ups
    -30 Russian KB Swings 70/53

    18-28

    E2M X4

    -Barbell Glute Bridge X10
    -Front Plank, feet in rings X 30 sec

    28-43

    19.1

    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target

    CONTINUE READING
  • Workout of the Day – Wednesday, September 4, 2019

    By Will Kinsman | In WOD | on September 3, 2019

    A) E2.5M X5

    -Trap Bar Jumps X6

    B) Ms.McKnight, Grade 8 Science.

    -Another teacher with a large bark. Not much of a bite though. She liked basketball, simply I didn’t. We didn’t see eye to eye very often.

    E4M x4

    -Jumping C2B Up X5
    -Alternating DB Snatch X5/arm 60/40
    -Row 500 M

    A) E2.5M X5

    -Hang Clean + Clean @65-70 %

    B) Ms.McKnight, Grade 8 Science.

    -Another teacher with a large bark. Not much of a bite though. She liked basketball, simply I didn’t. We didn’t see eye to eye very often.

    E4M x4

    -Bar Muscle Up Up X5
    -Alternating DB Snatch X5/arm 60/40
    -Row 500 M

    CONTINUE READING
  • Workout of the Day – Tuesday, September 3, 2019

    By Will Kinsman | In WOD | on September 2, 2019

    A) E90sec X8

    1-Half kneeling banded Arnold Press X5/arm
    2-Reverse Barbell curl X10

    B) Mr. Hall, Grad 5 Home Room

    -Mr. Hall was a big man with a big voice, we all feared him. We never found out if his bite was worse then his bark. His bark was too big.

    For Time

    Deadlift 10-1
    Strict HSPU 1-10

    CONTINUE READING
  • Workout of the Day – Monday, September 2, 2019

    By Will Kinsman | In WOD | on September 1, 2019

     

    Welcome to back to school week! All of you will have the pleasure of meeting some memorable teachers/profs I had during my educational years. By that I mean I have put together some fun yet crushing workouts named after these individuals, some for good reasons, others for not so good. I’ll let you decide!

    Enjoy!

    Coach Will.

    Monday- Holiday Wod

    Tuesday- Upper Pump— Mr. Hall, Gr 5 Home Room(DL, HSPU)

    Wednesday- Cleans/Trap Bar— Ms. McKnight, Gr 8 Science(MU,DB Snatch,Row)

    Thursday- Monster Mash— Dr. Eckman, Exercise Science—19.1

    Friday- Back Squat— Mr. Brewster, High School Phys-ed

    Saturday- Snatch/North South lunge— Mrs. Dufrat, Kindergarten(Rowing + Psycho circuit)

    -Bring a friend out with Coach Kristen and have an awesome time!
    -Show up to find out what the awesome, always fun HOLIDAY WOD will be.

    CONTINUE READING
  • Workout of the Day – Saturday, August 31, 2019

    By Will Kinsman | In WOD | on August 30, 2019

    A) EMOM X9

    1- Banded Hamstring lift X6/leg
    2- Rower Body Saw X10
    3- Single Leg KB RDL X6/leg

    B) 6 Rounds for Time

    -200 M Row
    -15 Burpee Box Jump overs

    CONTINUE READING
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