Tuesday 8.20.19
Skill / Strength: Focus Work Ring Muscle Ups or Dips WOD: 7 Rounds: 7 Power Cleans 7 Bar-Facing Burpees 200 Meter Run Suggested RX: (135/95)
Monday 8.19.19
WOD: AMRAP 20 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar Cash Out: Dumbbell Rows 5 Rounds of 10 Reps Each Side
Saturday 8.17.19
Bring Your Friends and Family to 9am Class!!! WOD: Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Sandbag Run 75 Chest 2 Bar Pull Ups 400 Meter Team Sandbag Run 75 Strict Handstand Push Ups 400 Meter Team Sandbag Run FRIENDS & FAMILY VERSION Teams of 3 2 …
Friday 8.16.19
Rise and Grind!!! SKILL/ STRENGTH: Climbing in weight each set 10 Squat Cleans 8 Squat Cleans 6 Squat Cleans 4 Squat Cleans 2 Squat Cleans WOD AMRAP 15: 60 Double Unders 30/24 Calorie Row or 24/16 Calorie Bike 5 Power Cleans 5 Hang Squat Cleans 5 Squat Cleans
Thursday 8.15.19
Today is Friends and Family Day!!! (So, be on your best behavior.) Friends & Family Partner WOD In 10 Minutes 400m Partner Wall Ball Carry Then AMRAP 20 Hand Release Pushups 20 Partner Wall Ball Sit Ups Rest 3 minutes In 9 minutes 80/60 Calorie Row (switch every 20/15) Then AMRAP 20 Toes …
Wednesday 8.13.19
STRENGTH: Deadlifts Wendler Week 3 5 @ 75% of Base 3 @ 85% of Base ME @ 95% of Base (shooting for at least 1) WOD: AMRAP 16: 30 Single Arm Dumbbell Hang Clean and Jerks 200m Run 30 Single Arm DB Deadlifts 20 DB Facing Burpees Suggested RX: (50/35) Using one dumbbell, switch hands …
Tuesday 8.13.19
STRENGTH: Strict Presses Wendler Week 3 5 @ 75% of Base 3 @ 85% of Base ME @ 95% of Base (shooting for at least 1) WOD: 750/500m Row 15-12-9 Strict Pull Ups (Double the # for Ring Rows) Calorie Bike 750/500m Row CASH OUT: 3 Rounds: 10 Weighted Side Plank Dips (Right) …
Monday 8.12.19
Don’t Forget, this week we kick off Friends & Family Month! Every Thursday (5:30am, 6:45am, 9:00am, 4:30pm, 5:30pm, 6:30pm, 7:30pm) & Every Saturday @ 9:00am, you can bring in your Friends, Family, Neighbor, Who-ever! they can WOD for free and check out your 2nd home. Find out more and sign them up here! STRENGTH: …
Friday August 9, 2019
If you missed ordering T-Shirts for The 4th Annual Ditano Day, now is your chance. We are opening up a Re-Order until Wednesday August 14th. -CLICK HERE- WOD 30-20-10 Wallballs Toes to Bar Calorie Bike Row Sub- 40-30-20 Ladies bike- 25-15-10 Toes 2 Bar sub= 30-20-10 Wall Ball sit-ups Cash Out: 4 Rounds …
Thursday 8.8.19
WOD E2MOM24 1. 300M Run 2. 30 Kettlebell Swings (2,1.5) 3. 35/25 Calorie Bike 4. 90 Double Unders