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WOD:
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

Please be sure to fill out the health attestation (HERE) before attending class

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Hoodies come in Black or Maroon



WOD:

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 Maroon


WOD:
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:
3 Rounds
3 min AMRAP
15 Deadlifts (225/155)
30 Jumping Squats 
Max Calorie Row
*rest 3 mins*

Option 2:
4 Rounds
20 Good Mornings
20 Monster Walks (total)
20 DB Z Press (35/20)(video)

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:
600m Run
20 Power Cleans (155/105)
600m Run
20 Push Jerks
600m Run
20 Clean&Jerks

Option 2:
5 Rounds
20 Hollow Rocks
15 Push-ups
10 Reverse Burpees (video)

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