Please be sure to fill out the health attestation (HERE) before attending class Our hoodie pre-order ends February 8th Click this LINK to order yours! Hoodies come in Black or MaroonWOD: Option 1: A. Tempo Back Squats 5 x 2 7 seconds down, 3 sec pause, drive up B. 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 DBL DB Front Squats (50/35) *30 Double-Unders after every set* Option 2: 5 Rounds 21/15 Cal Row 15/10 Cal Bike 50 Banded Ski Ergs
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All posts for the month January, 2021
Please be sure to fill out the health attestation (HERE) before attending class Our hoodie pre-order ends February 8th Click this LINK to order yours! Hoodies come in Black or MaroonWOD: Option 1: A. Hang Squat Clean work up to a heavy single B. For time: 50 Burpees 40/30 Calorie Bike 30 Hang Squat Cleans (115/85) Option 2: Every 3:00 x 5 21 Plate Hops 12 Burpees 6 Deadlifts *build in load every round*
Please be sure to fill out the health attestation (HERE) before attending class Our hoodie pre-order ends February 8th Click this LINK to order yours! Hoodies come in Black or MaroonWOD: Option 1: 18 min AMRAP 21/15 Calorie Bike 3 Rounds of "Cindy" 10 Clean & Jerks (115/85) Option 2: 18 min AMRAP 20 Reverse Lunges (50/35) 15/10 Calorie Row 10 Chin-Ups
Please be sure to fill out the health attestation (HERE) before attending class WOD: Option 1: 20 min with a partner Max Shuttle Runs Partner 1: 20 Shuttle Run Partner 2: 20 Scissor Kicks Plank until Partner finishes Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle through emom
Please be sure to fill out the health attestation (HERE) before attending class WOD: Option 1: 6 Rounds 200m Run 20 Sit-Ups 10 Hang Power Clean (135/95) Option 2: 6 Rounds 30 Double-Unders 20 Alternating V-Up 20 Russian Swings (53/35)
Please be sure to fill out the health attestation (HERE) before attending class WOD: Monday: Option 1: A. EMOM x 3 3 Squat Snatches or 3 Overhead Squats *use wod weight* B. For time: 20 Power Snatches (95/65) 20 Burpees 20 Overhead Squats 20 Burpees 20 Squat Snatches Option 2: A. EMOM x 3 2 Turkish Get-Ups (total)(video) *use wod weight* B. 12 min AMRAP Cash-in: 20 Turkish Get-Ups (30/20)(total) then as many rounds as possible of: 10 Leg Raise Presses (30/20)(video) 10 DBL DB Squats (30/20)
Please be sure to fill out the health attestation (HERE) before attending class WOD: Option 1: 3 Rounds 5 min AMRAP Buy-in:30/21 Calorie Row into Max rounds 30 Double-Unders (45 SU's) 10 Front Squats (135/95) *rest 3 min between rounds* Option 2: 4 Sets, rest 2 mins between sets 24/18 Calorie Bike (20/14) 30 Single DB Step Ups (50/35)(35/25) 200m Run 10 Burpees
Please be sure to fill out the health attestation (HERE) before attending class WOD: Option 1: 25-20-15-10-5 Hand Release Push-Ups Deadlifts (155/105) Bike Calories *Ladies 20 - 16 - 12 - 8 - 4 cals* Option 2: 5 Rounds 12 DB Bench Fly's (15/10)(video) 24/18 Calorie Row 12 Sumo Deadlift (185/125) 24 Floor2Bar Touches
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