Wod

Friday August 14, 2020

‘Hot Lava’

AMRAP 25
400 Meter run
30 Calorie row
20 Front rack lunges 95/65
10 Strict handstand push ups

Home WOD

AMRAP 20
600 Meter run
50 Lunges
40 Push ups

Thursday August 13, 2020

‘Bike the Plank’

EMOMx 20
M1: Bike
M2: Plank
M3: Bike
M4: Rest
*Score is total calories biked

Home WOD

EMOMx 20
M1: 200 meter run
M2: Plank
M3: 200 meter run
M4: Rest

Wednesday August 12, 2020

‘Frustrations’

EMOM 15
3 Power snatches 115/75
3 Overhead squats 115/75
15 Double unders

Home WOD

EMOM 15
10 DB snatches (alternating arms each rep)
5 Burpees

Tuesday August 11, 2020

‘Speed Date’

Monday August 10, 2020

‘The Foundation’

0:00-10:00 
Heavy triple strict press
10:00-12:00
Rest
12:00-19:00
15 Strict presses @ 75% of heavy triple
10/8 Calorie bike
19:00-24:00
Rest
24:00-34:00
Heavy triple back squat
34:00-36:00
Rest
36:00-43:00
15 Back squats @ 80% of heavy triple
10/8 Calorie bike

Weekly Overview

Mon: Strength day
Tues: Pull ups + Burpee + kettlebell swings
Wed: Power snatch + overhead squat + double unders
Thurs: Bike + Plank
Fri: Run + row + lunge + handstand push ups
Sat: Bench press + box jump + sit ups + wall ball

Home WOD

AMRAP 5
10 Push ups
10 Squats

Rest 2 minutes
Run 1 mile
Rest 2 minutes

AMRAP 5
10 Push ups
10 Squats

Sunday August 9, 2020

Mobility Class at 10Am

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday August 8, 2020

Strength

Thruster
heavy triple in 15 minutes
*from the rack

‘Big Push’

4 rounds
2:30 on/ 2:00 off
6 Thrusters at 85% of the heavy triple
Max effort Row of Calorie I.R.T.
*from the rack

Home WOD

5 sets of
2 mins on/ 1 min off
200 Meter run
30 squats
Max effort burpees I.R.T.

Friday August 7, 2020

‘DevilBell’

AMRAP 12
6 Single arm devils press 50/35 (alternating arms each rep)
8 Toes to bar
10 Box jumps 24/20

Home WOD

AMRAP 12
6 Single arm devils press (alternating arms each rep)
8 V-ups
10 Step ups or lunges

Thursday August 6, 2020

‘Just Move’

Every 7 minutes for 35 minutes (5 sets)
400 Meter run
15 Sit ups
15/10 Calorie bike or 20/15 Calorie row

Home WOD

5 rounds of
2 minutes on/ 1 minute off
200 Meter run
10 Sit ups
Max effort burpees I.R.T.

Wednesday August 5, 2020

‘Mini Macho’

EMOM 15
3 Power cleans 165/110
3 Front squats 165/110
3 Push jerks 165/110

*Find a weight that allows you to complete the complex in 45 seconds or less. 

Home WOD

75 Dumbbell Thrusters (if using 1 DB alternate arms every 5 reps)
*Every minute on the minute starting at 0:00 preform 3 burpees

Tuesday August 4, 2020

‘Devil’s Tail’

For time (13 cap)
30/24 – 24/19 – 18/14
Bike calories
15-12-9
Deadlifts 225/155
Chest to bar pull ups

*Workout is preformed 30 calories (women do 24 cals) on the bike then 15 Deadlifts then 15 chest to bar pull ups.. then 24 calories (women do 19 cals) on the bike followed by 12 Deadlifts and so on..

Home WOD

AMRAP 12
50 Dumbbell deadlifts (alternating arms every 5 reps)
50 Dumbbell rows (alternating arms every 5 reps)
50 Sit ups

Monday August 3, 2020

‘A kick in the Monday’

For time (23 cap)
1000 Meter run
80 Wall balls 20/14
60 Overhead squats 75/55
40 Bar facing burpees
20 Handstand push ups

Weekly Overview

Mon: Chipper
Tues: Bike + deadlift + pull ups
Wed: Power cleans+front squat+ jerk
Thurs: Run+burpee+bike interval
Fri: Devils press+toes to bar+box jumps
Sat: Thruster 3rm then thruster+row

Home WOD

2 rounds of
1 mile run
100 squats

Saturday August 1, 2020

**This Sunday we will be closed, Mobility will resume next week**

‘Farm Work’

For time (20 cap)
2 rounds of
600 Meter run
15 Box jump overs 24/20
300 Meter double kettlebell farmer carry 70/44
15 Sit ups

Home WOD

For time
2 rounds of
1 mile run
50 Sit ups
50 squats