This is the last week of the 8am classes, morning KidFit, and the Tuesday/Thursday open gym.

The 1st afternoon KidFit session will resume mid September, specific days/times TBA

WOD:

Option 1:

1000m Row

directly into

3 Rounds

21 Deadlifts (135/95)(95/65)

15 Lateral Burpees

9 Push Jerks

Option 2:

1000m Row

directly into

50 Sumo Deadlifts (45/35)(video)

50 Lateral Hops

50 Shoulder2Overhead

50 Lateral Hops

50 Overhead Squats

This is the last week of the 8am classes, morning KidFit, and the Tuesday/Thursday open gym.

The 1st afternoon KidFit session will resume mid September, specific days/times TBA

WOD:

Option 1:

5 Rounds

1 min KB Swings (53/35)

1 min Reverse Lunges

1 min Calorie Bike

1 min Rest

Option 2:

5 Rounds

1 min Burpee

1 min Scissor Kicks

1 min Jumping Lunges

1 min Rest

This is the last week of the 8am classes, morning KidFit, and the Tuesday/Thursday open gym.

The 1st afternoon KidFit session will resume mid September, specific days/times TBA

WOD:

Option 1:

A. Thruster

work up to a heavy set of 3

B. 2 Rounds

400m Run

21 Thrusters (95/65)

Option 2:

2 Rounds

30 Medball Squat Cleans

400m Run

30 Wallballs

400m Run

30 MB Knee Ups

400m Run

This is the last week of the 8am classes, morning KidFit, and the Tuesday/Thursday open gym.

The 1st afternoon KidFit session will resume mid September, specific days/times TBA

WOD:

Option 1:

15 min AMRAP

30 Double-Unders

15 Power Cleans (115/85)(75/55)

30 Double-Unders

15 Toes2Bar

Option 2:

5 Rounds

10 Box Jumps (30/24)

20 DB Hang Clean & Jerks (50/35)

10/7 Calorie Bike

20 DB Bench Press (40/25)

This is the last week of the 8am classes, morning KidFit, and the Tuesday/Thursday open gym.

The 1st afternoon KidFit session will resume mid September, specific days/times TBA

WOD:

Option 1:

13 min AMRAP

60 DB Snatches (50/35)

50 Wallballs

40/30 Calorie Row

30 Burpee Box Jumps

Option 2:

17 min AMRAP

20 Single Arm DB Rows (video)

20 DB Squats

20 DB Sit-Ups (video)

20 DB Single Leg Glute Bridges (video)

WOD:

Option 1:

A. 3 Position Power Snatch (video)

work up to a heavy set

B. 12 min AMRAP

12 Lateral Bar Burpees

9 Power Snatches (115/85)(75/55)

6 Bar Muscle-Ups (pull-ups)

Option 2:

20 min AMRAP

20 Hang Power Snatches (45/35)

20 Barbell Box Step Ups

20 Barbell Sit-Ups

20/15 Calorie Bike

WOD:

A. Front or Back Squat

3 Sets of 5 reps

B. For time:

100 Double-Unders, 50 Sit-Ups, 200m Run

80 Double-Unders, 40 Sit-Ups, 200m Run

60 Double-Unders, 30 Sit-Ups, 200m Run

40 Double-Unders, 20 Sit-Ups, 200m Run

20 Double-Unders, 10 Sit-Ups, 200m Run

*modify to 50-40-30-20-10 reps DUBs or sub Penguins or 2x Single-Unders *

*18/12 cal Row or 15/10 Calorie Bike*

*Sub for non jumpers is 50-40-30-20-10 Banded Ski Erg*