WodUp is a data tracking and workout app very similar to Beyond The White Board. We will ALWAYS post our daily class workouts here, but we’ll also be posting our class workouts in WodUp so that you and your coaches can track your progress.

You can find our WodUp marketplace at https://www.wodup.com/marketplace/bsg-training.

We’ll be posting daily wod tips along with feedback onto the group page

Run 1 Mile

15 Devil’s Press 35/20

Run 800m

12 Devil’s Press 35/20

Run 400m

9 Devil’s Press 35/20

– rest 5 minutes before advancing

Bike 30/22 Calories

15 Burpee Box Jumps

Row 30/22 Calories

12 Burpee Box Jumps

Ski 30/22 Calories

9 Burpee Box Jumps

Buy in w/ 100m walking lunge

with remaining time:

12 Hang Power Cleans; 95/65

9 Pullups

6 Thrusters; 95/65

10 Alt DB Snatch; 50/35

5 Box Jump Overs

Run 100m

– rest 2 min before advancing

10-9-8-7-6-5-4-3-2-1

Hand Release Pushups (RX+ do HSPU)

** double the air squats

Warmup;

Run 200m

8 Butterfly pullups (use box assisted butterfly if needed)

:20 sec Hollow Hold

x3 Rounds

+

4 Sets For Times

** score is total time including rests

1st; Bike/Ski/Row 10/8 Calories

2nd; TnG Hang Power Clean 3 reps; building from light

3rd; 8 burpees to 10# plate

20 T2B

10 Snatch 135/95

50ft single DB Walking Lunge

4 RFT

30 Synchronized Air Squats

20 Clean and Jerk; 135/95 (one partner working at a time on clean and jerks)

10 Syncro BFB

5 Squat Cleans; 155/105

Run 100m

immediately into…

30/22 Calorie Bike

30/22 Calorie Ski