Monday, Labor Day we will have a 9am and noon class only This is the last week of our 8am class. Thank you for helping make our summer awesome! WOD: Option 1: A. Strict Press x 8 build to a heavy set of 8 reps B. 4 Rounds 1 min Rope Climbs 1 min DB Shoulder2Overhead (50's/35's) 1 min Lateral DB Burpees 1 min Rest Option 2: EMOM x 30 GOAT
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All posts for the month August, 2022
WOD: Option 1 & 2: 0:00-2:00 30/20 Calorie Bike Max Power Snatches --rest 1 min-- 3:00-6:00 45/30 Calorie Bike Max Power Snatches --rest 2 mins-- 8:00-12:00 60/40 Calorie Bike Max Power Snatches --rest 2 mins-- 14:00-17:00 45/30 Calorie Bike Max Power Snatches --rest 1 mins-- 18:00-20:00 30/20 Calorie Bike Max Power Snatches Modify Power Snatches to DB Power Snatches This is a Bike interval workout, 1-3 reps of snatches expected every round Rowing sub is 500/400, 750/600, 1000/800 meters
WOD: Option 1: A. Back Squat x 15 work up to a heavy set of 15 B. "Cindy" 20 min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Option 2: A. 100/80 Calorie Bike B. "Cindy" 20 min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats
WOD: Option 1: 5 Rounds (30 min cap) 400m Run 30 Sit-Ups 15 Deadlifts (205/145) Option 2: 5 Rounds (30 min cap) 500/400m Row 40 Alternating V-Ups 30 Half Swings (53/35)![]()
WOD: Option 1: Teams of 3 3 x 8 min AMRAP 1000/800m Row Each 45 Barbell Reps 45 Pull-Ups *Each teammate is on a rower, once all teammates finish row move to barbell movements and pull-up amrap, 1 person working at a time on barbell/pull-ups movements each round the barbell movement changes 1st round - Front Squats 2nd round - Push Press 3rd round - Thrusters no rest between amraps Option 2: 24 min AMRAP 10 Ring Rows 15 DB Squats (1 DB, pick your poison) 10 Alternating Single DB Devils Press 15/10 Calorie Bike![]()
WOD: Option 1: A. Deadlift x 5 build to today's heavy set of 5 B. 13 min AMRAP Buy-in: 1000m Run with time remaining, climb this ladder 60 Double Unders 10 DB Hang Power Snatches (50/35) 60 DU's/90 Single-Unders 20 DB Hang Power Snatches 60 DU's 30 DB Hang Power Snatches **keep adding 10 reps to DB Snatches* Option 2: 3 Rounds 10 Spider Burpees 15 Deadlifts (185/125) 20 Single DB Push Press (35/25) **1000m Run*** 3 Rounds 25 Alternating Plate Hops (each) 20 DB Snatches 15 MB Knee Ups![]()
WOD: Option 1: 30 min AMRAP 100 Sit-Ups 100 Push-Ups 100 Reverse Lunges *Every 3:00, starting at 0:00 100m Farmer's Carry* Option 2: EMOM x 30 GOAT![]()
WOD: Option 1: A. Strict Press x 10 Build to a heavy set of 10 reps B. 15 min AMRAP Max Calorie Bike *every minute, starting at 0:00 10 Wallballs* Option 2: A. Strict Press x 10 B. 15 min AMRAP 20 Banded Marches (total) 10 Banded Leg Curls 20 DB Curl and Press (total) 10 Floor2Bar Touches
WOD: 5 x 3 min AMRAP 21/15 Calorie Row 9 Box Jumps (30/24) Max Power Cleans *rest 1:30 between rounds* Weight on barbell increases every round Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 185/125 Option 2: 5 x 3 min AMRAPs 15/10 Calorie Bike 20 Step Ups (24/20) Max KB Swings (53/35)*rest 1:30 between rounds*
WOD: Option 1 A. Back Squat x 20 build to a heavy set of 20 reps B. 10 Rounds 10 Toes2Bar 10 Burpees 100m Run Option 2: A. Box Squat x 20 build to a heavy set of 20 reps B. 10 Rounds 10 V-Ups 10 Push-Ups 8/6 Calorie Bike
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