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SATURDAY WOD 11/17/16

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800m Run 20 Clean & Jerk 135/95 800m Run 40 Burpees 800m Run 80 Ab Mat Sit Ups

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THURSDAY WOD 12/15/16

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3 Rounds 30 Sec side planks (each side) 10 Supermans 10 Hollow Rocks On the 12:00 42-30-18 Wall Balls 20/14 21-15-9 Power Snatch 95/65...

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WEDNESDAY WOD 12/14/16

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EMOM x 10 Minutes Odd: 8 HSPU Even: 16 Walking Lunges 4 Rounds 5 Power Cleans 185/125 10 Ring Dips 20 Box Jumps 24/20 RX+ 4 Rounds 5 Muscle Ups 5 Power Cleans 205/145 20 Box Jumps...

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TUESDAY WOD 12/13/16

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5X3 Push Press (for max load) 5×3 Back Squat (for max load) 10 Minute AMRAP 9 Dead Lifts 155/105 6 Burpees over Bar 3 Front Squats 155/105 RX+ 185/125...

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THURSDAY WOD 11/24/16

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Partner WOD 100 Goblet Squats 55/35 100 HSPU’s (Sub push press 75/55) 100 Knee Raises (RX+ GHD SU) 100 Power Cleans 115/75 100 Double Unders (each) 200m Run after each movement- Yes, you have to run after the last movement *Split reps...

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WEDNESDAY CLASS 11/23/16

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Warm Up 6 minutes at moderate pace 7 Hip Ext 14 Wall Balls 28 Double Unders On the 12:00 12 Minute Amrap 12 Dead Lift 115/75 9 Burpee Box Jumps 24/20 6 Snatch 115/75 Rest 3 minutes 10 minutes stretching & mobility together as a...

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TUESDAY WOD 11/22/16

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Rowing Challenge Found out how many calories you can get “unbroken”. Guys, find out how many calories you can get by getting 1 calorie per pull. Once you don’t get a calorie on a pull you are done. Girls will get two pulls per calorie. The challenge starts once you hit 3 calories On the 10:00 3 Rounds 800m Run 20 Pull Ups 30 Push Ups 40 Ab-Mat Sit Ups 50 Squats 25 Minute time...

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FRIDAY WOD 11/18/16

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50 Box Jumps 24/20 50 Jumping Pull-ups 50 Kettlebell Swings 35/25 50 Walking Lunges 50 Push Press 45/35 50 Hip Extensions *200m Run after each movement 20 Minute time cap Accessory work 3 Rounds 10 Hollow Rocks 10 V-Ups 10 Sec Hollow Hold 30 Sec...

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WEDNESDAY WOD 11/16/16

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Partner WOD 2000m Row- switch every 500m 1 Mile Run together- break into two 800′s 200 Double Unders- switch every 50 reps *At the halfway point of each movement and at the end of each movement both athletes must complete 25 Ab Mat Sit...

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TUESDAY WOD 11/15/16

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EMOM x 10 minutes Odd: Power clean + push jerk + split jerk Even: 5 Front squats On the 15:00 2 Rounds 400m Run 15 Hang Cleans 135/95 15 Ring Dips Rest 3 minutes 1 Round 800m Run 15 Hang Cleans 135/95 15 Ring Dips RX+ Sub ring dips for 6 muscle...

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