Please note that we no longer have our summer 7:15am class.

WOD:

Option 1:

30/21 Calorie Bike
15 Unbroken Clean & Jerks (115/85)
30/21 Calorie Bike
12 Unbroken Clean & Jerks
30/21 Calorie Bike
9 Unbroken Clean & Jerks
30/21 Calorie Bike

*every additional break: 15/9 cal bike penalty*

Option 2:

18 min AMRAP
30 Russian Swings
200m Run
30/21 Cal Row

Please note that we no longer have our summer 7:15am class.

WOD:

Option 1:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Thrusters (95/65)
Toes2Bar
Lateral Bar Burpees

Option 2:

5 Rounds
1 min Banded Air Chair
1 min Ankle Touches
1 min Plate Floor Press (video)
(choose your poison)

Please note that we no longer have our summer 7:15am class.

WOD:

Option 1:

20 min AMRAP
2 Ring Muscle-Ups (Burpee Pull-Up)
4 Power Snatches (115/85)
8 Box Jump Overs
*on the 0:00 - 5 - 10 - 15:00min mark 500/400m Row*

Option 2:

20 min AMRAP
6 Barbell Curls (45/35)
9 Hang Power Cleans
12 Strict Press
15 Bent over rows
*on the 0:00 - 5 - 10  - 15:00min mark 24/18 cal Bike*

WOD:

Option 1:

15 min AMRAP
w/ a Partner 
10 Bar Muscle-Ups
20 Single DB Hang Clean&Jerks
30 Wallballs

Option 2:

10 Rounds
25 Double-Unders
6 Seated DBL DB Strict Press
4 DB Renegade Rows (each side)

WOD:

Option 1:

5 Rounds
400m Run
15 Power Snatches (75/55)
15 - 12 - 9 - 6 - 3 Handstand Push-Ups

Option 2:

10 Rounds
200m Run
15 Slamballs
10 Push-Ups

WOD:

Option 1:
A. Hang Squat Clean
3 - 3- 3 - 3 - 3 
(beginners do 5 x 5)

B. Tabata
Toes2Bar

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

WOD:

Option 1:

1500/1200m Row
1200m Run

-rest 3 mins - 

1000/800m Row
800m Run

-rest 3 mins-

500/400m Row
400m Run

Option 2:

30min AMRAP
Teams of 2
80/60 Calorie Bike
80 Medball Partner Sit-Ups
80 Double-Unders (160 SU's)

WOD:
Option 1:

7 Rounds
3 Push Press (115/85)
3 Front Squats
3 Box Jumps

-30/24 Calorie Bike-

5 Rounds
3 Push Press
3 Front Squats
3 Box Jumps

-30/24 Calorie Bike-

3 Rounds
3 Push Press
3 Front Squats
3 Box Jumps

Option 2:
25 min AMRAP 

6 Rounds (3 rounds each side, L/R)
3 Single DB Devil's Press
3 Single DB Thruster
+
-30/21 Calorie Row-
+
-30 Sit-Ups-

WOD:

Option 1:

On a 20:00 clock

-For time:
60/45 Calorie Row
45 C2B Pull-Ups
30 Deadlifts (225/155)
15 Bar Facing Burpees

-in remaining time:
work to a heavy single Deadlift

Option 2:

20 min AMRAP
10 Single Leg KB Deadlifts (each side)
20 KB Swings
30 KB Pull Throughs 
400m Run

WOD:
Option 1:
20 min w/partner
Partner 1: "Nate"
2 Ring Muscle-Ups (Burpee Pull-Ups)
4 Handstand Push-Ups (DBL DB Push Press)
8 KB Swings 
Partner 2:
200m Run 
3 Clusters (115/85)

*Partners switch after clusters completed*

Option 2:
3 Rounds
100m DBL DB OH Carry
75 Double-Unders
50m DBL DB Bear Crawl
25 Push-Ups