Friday, September 1st
METCON: 18 Minute AMRAP: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/20 Calorie Row 30 Toes to Bar
Thursday, August 31st
A. METCON: 1 Mile Run *Firebreather, Run with a Vest (20/14) *If running a mile is new to you or is too much to do at once today, we will have you scale the run. You will run 800m, rest 4 minutes and run another 800m. Still rest 5 minutes after your final 800m run and complete your push-ups and sit-ups. Rest 5 Minutes From your Mile Finish Time, Then… 40 Sit-Ups 20 Push-Ups 30 Sit-Ups 15 Push-Ups 10 Sit-Ups 5 Push-Ups B. TIME TO GET SWOLE AND FLEXY...ROMWOD!
Wednesday, August 30th
OLYMPIC LIFTING: Every 90 Seconds, for 7 Sets: 1 Push Jerk + 1 Split Jerk @ 55-65% 1RM C&J Then… Every Minute for 5 Sets: 1 Squat Clean @ 50% 1RM C&J Then… Every 2 Minutes for 8 Sets: 1 Squat Clean and Split Jerk Sets 1-2: 2@50% Set 4: 2@55% Set 5: 1@60% Set 6: 1@65% Set 7: 1@70% Set 8: 1@75%
Tuesday, August 29th
"Twister" At the 0:00 3 Rounds For Time: 10 Power Snatch (95/65) 10 Bar Facing Burpees At the 10:00… 2 Rounds for Time: 15 Power Snatch (115/80) 15 Bar Facing Burpees At the 20:00 1 Round For Time: 30 Power Snatch (135/95) 30 Bar Facing Burpees
Monday, August 28th
A. STRENGTH: Front Squats Every 2 Minutes for 4 Sets: 7 Reps @ 55% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65) V-Ups
Saturday, August 26th
METCON: “Eva” 5 Rounds for Time: 800m Run 30 Kettlebell Swings (70/53) 30 Pull-Ups Yes, there is A LOT of everything in today's WOD...especially running. If this workout scares you, that means you need to come to class and face it head on! DON'T CHERRY PICK!!
Friday, August 25th
A. STRENGTH: Take 15-20 Minutes to find a 1RM Bench Press B. METCON: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders
Thursday, August 24th
A. METCON: 30 Minute EMOM: Odd: 10 Calorie Row Even: 10 Burpees *Score is total rounds completed B. ROMWod
Wednesday, August 23rd
A. STRENGTH: Every 2 Minutes for 5 Sets: 1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 50% 1RM C & J Then… Every 2 Minutes for 8 Sets: 1 Squat Clean and Jerk Sets 1-3: 3@50% Set 4: 2@55% Set 5: 1@60% Set 6: 1@65% Set 7: 1@70% Set 8: 1@75% B. MIDLINE CONDITIONING: Tabata Hollow Body
Tuesday, August 22nd
Tuesday, August 22nd A. METCON: Every 4 Minutes for 4 Rounds: Run 200m 15 Box Jump Overs (24/20) B. GYMNASTICS SKILL WORK Station 1 – 10 Kipping Swings Station 2 – 5-8 Unbroken Chest to Bar Pull-Ups Station 3 – 2-4 Ring/Bar Muscle-Ups *Don't worry if you cannot do a ring or bar muscle-up...dont' WOD dodge because of this! We will have plenty of modifications we can help you progress through any gymnastics movement.
