Saturday 12.14.2019
Don’t forget tomorrow is our Holiday Brunch 12- 3pm!! Come and be festive some very awesome awesome people. Partner WOD 2 Rounds In 5 Minutes Complete 60/50 Calorie Row* Then AMRAP Handstand Push-ups Rest 2 Minute In 5 Minutes Complete 60/50 Calorie Row Then AMRAP Partner Wall Balls Rest 2 Minute In 5 Minutes Complete …
Friday 12.13.2019
Strength 5 Sets: 1 Push Press + 2 Push Jerks Climb in Weight WOD 30 Wallballs 20|14 15 Deadlifts 275|185 24 Wallballs 12 Deadlifts 18 Wallballs 9 Deadlifts Cash Out: 3 – 5 Rounds: 7/7 Single Arm Dumbbell Bench Press 8/8 Single Arm DB Row
Thursday 12.12.2019
WOD: 75/55 Calorie Bike 150′ Walking Lunge 50 – 75 Push Ups 150′ Walking Lunge 75/55 Calorie Bike Cash Out: AMRAP 10 30 Sit Ups 200’ Farmers Carry (32kg/24kg)
Wednesday 12.11.2019
Strength 5 Sets: 1 Push Press + 2 Push Jerks Climb in Weight WOD 30 Wallballs 20|14 15 Deadlifts 275|185 24 Wallballs 12 Deadlifts 18 Wallballs 9 Deadlifts Cash Out: 3 – 5 Rounds: 7/7 Single Arm Dumbbell Bench Press 8/8 Single Arm DB Row
Tuesday 12.10.2019
Accessory work first: 4 Sets for Quality: 8/8 Suitcase Deadlifts 6/6 Single Dumbbell Front Rack Step-ups WOD: AMRAP 4: 27/21 Calorie Row Then AMRAP 5 Burpees 5 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row Then AMRAP 6 Burpees 6 Pull Ops Rest 4 Minutes AMRAP 4: 15/9 …
Monday 12.9.2019
Strength: Back Squat Waves Week #2 of our Back Squat Waves, building upon the last. All percentages are based off our 5-Rep Heavy completed 2 weeks ago 11/25/2019 (Go 4% lighter if you did not do these last week.) Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps …
Saturday 12.7.2019
8AM – 11AM HoHoHo-Down for Heroes!!! 6:45AM Class Teams of 3 4 Rounds For Time (30 Minute Cap): 75/60 Calorie Assault Bike 60 Toes to Bar 45 Power Cleans 30 Power Snatches Round 1: 115/85 Round 2: 135/95 Round 3: 155/105 Round 4: 175/115
Friday 12.6.2019
Skill/Strength: Handstand Walk Practice 30 Seconds of Handstand Walk Practice 20 Seconds Handstand Weight Shifting Video 20 Seconds Box Shoulder Taps Video WOD: AMRAP 10: 100 Meter Run, 1 Strict Press 100 Meter Run, 2 Strict Presses 100 Meter Run, 3 Strict Presses etc (75/55) Cash Out: Gymnastic Focus work of choice:
Thursday 12.5.2019
WOD: 2 Rounds In 4 Minutes Complete: 500m Row Then AMRAP Burpees Rest 90 sec In 4 Minutes Complete: 0.75 Mile Bike Then AMRAP Double Unders Rest 90 se In 4 Minutes Complete: 400m Sprint Then AMRAP Box Jumps Rest 90s Cash Out: 3- 5 Rounds: 15 Partner Throwdowns 10 Bicep Curls Max Box …
Wednesday 12.4.2019
WOD 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats 20 Pulls on the Rower or 20 seconds on Bike Score= total calories rowed and/or Biked Cash Out: 3 – 5 Rounds 7 / 7 Dumbbell Bulgarian Split Squats 5 / 5 Dumbbell Step Ups