Wod

Thursday April 30, 2020

Catch our workouts anytime on YouTube*

9AM Class 

Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/86773338092?pwd=VHBaUlhPOGpUNm1rRnZsTGZha1NsZz09
Meeting ID: 867 7333 8092
Password: 153460

Noon Class

Join us for 12PM Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Chipper Time’

For time
20 Burpees
30 Kettlebell swings
40 Lunges
50 Sit ups
60 Goblet Squats
50 Sit ups
40 Lunges
30 Kettlebell swings
20 Burpees

Wednesday April 29, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

💪

AMRAP 20
400 Meter run
30 Push ups
20 Single arm DB push press

Tuesday April 28, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Rackin Reps’

For time
10 rounds of
30 Jump rope
20 Lunges
10 V- ups

Monday April 27, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Running with the Devil’

AMRAP 25
6 Single arm devils press (right arm)
200 Meter run
6 Single arm devils press (left arm)
200 Meter run

Saturday April 25, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Coretastic’

AMRAP 15
50 Jump rope
25 V-ups
50 Push ups
25 Sit ups

Friday April 24, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Squat Sprint’

For time
10 Rounds of
200 Meter run
10 DB overhead squats

Thursday April 23, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Killer Kettle’

For time
100 Kettlebell swings
*EMOM 5 burpees, starting at 0:00

Wednesday April 22, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Run Around’

AMRAP 16
20 Dumbbell rows
400 Meter run
40 Kettlebell swings
400 Meter run
60 Squats
400 Meter run
80 Double unders

Tuesday April 21, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Speed Rounds’

8 round of 
:30 seconds of DB Snatch
:30 seconds of  Dips 
:30 seconds of  Lunges 
:30 seconds of Rest 
 

Monday April 20, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘SYLB’

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

Saturday April 18, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Tabata Time’

10 Rounds of
20 seconds on/ 10 seconds off
Lunges
Push press
Jump rope
Push ups

Friday April 17, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Leg Lift’

For time
50-40-30-20-10
Up downs
Goblet squats

Thursday April 16, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Run N Swing’

For time
5 rounds of
400 meter run
25 Kettlebell swings

Or

5K run Not for time followed by 20 minutes of stretching

Wednesday April 15, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘United In Movement Workout 4’

AMRAP 9
30-20-10
Dumbbell hang clean and jerk
Sit ups

-Right into-

30-20-10
Dumbbell hang snatch
Sit ups

Tuesday April 14, 2020

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Long Haul’

AMRAP 20
50 Dips
50 Step ups
50 Push ups
50 Step ups
50 Handstand push ups (Pike push ups)
50 Step ups

Monday April 13, 2020

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Event 2’

For time
100 Double unders
21 Burpees
75 Double unders
15 Burpees
50 Double unders
9 Burpees

Saturday April 11, 2020

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Bubble Wrap’

AMRAP 10
10 Burpees (or 30 second shuttle run)
30 Jump rope (or mountain climbers)

Friday April 10, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘100%’

For time
100 Sit ups
100 Push ups
100 Lunges (each leg is 1 rep)

 

 

Thursday April 9, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

 

‘Devilish’

For time
50 Single arm devils presses (alternating arms each rep)
*Every minute on the minute starting at 0:00 7 Jumping squats

Wednesday April 8, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Push & Pull’

AMRAP 15
400 Meter run
30 Single arm dumbbell push press (alternating arms every 5 reps)
15 Pull ups

*No access to a pull up bar? Sub 30 Dumbbell bent over rows (alternating arms every 5 reps)

Tuesday April 7, 2020

Join us at noon on YouTube*

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Legless’

For Time
5 Rounds of
12 Front squats (using the weight you have available)
12 Box jumps or step ups

 

Monday April 6, 2020

Join us at noon on YouTube*

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

Register in advance for our Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q

Meeting ID: 143-226-085

Meeting Password: 943876

‘Event 1’

AMRAP 10
10 Squats
9 Dumbbell snatches (Right arm)
10 Push ups
9 Dumbbell snatches (Left arm)

*Workout briefing click here 

Saturday April 4, 2020

Join us at noon on YouTube*

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

Join us on Zoom at noon!
https://us04web.zoom.us/j/971492171

Meeting ID: 971 492 171

’50’s’

For time
3 rounds of
50 sit ups
50 step ups
50 push ups

Friday April 3, 2020

Join us live on zoom tonight for our beer 30 hangout! 
Meeting ID: 956-709-369

Friday April 3, 2020

Join us at noon on YouTube and Instagram!**

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

Join Us on Zoom
https://us04web.zoom.us/j/129846270

Meeting ID: 129 846 270

‘Double Trouble’

5 Rounds of:
AMRAP 2
12 Single arm snatches
12 Lunges

Rest 1 Minute

AMRAP 2
12 Single arm thrusters (6 reps on left/ 6 reps on right)
8 Burpees

Rest 1 Minute

Click here for the workout briefing

Thursday April 2, 2020

Join us at noon on YouTube and Instagram!**

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

Join us on Zoom!
https://us04web.zoom.us/j/713241799

Meeting ID: 713 241 799

‘Plank Up’

10 rounds of
20 seconds on/ 10 seconds off
Shuttle Run
Up Downs
Plank Ups
V-ups

For the workout briefing Click Here 

Wednesday April 1, 2020

Join us at noon on YouTube and Instagram!**

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

Join us on Zoom
https://us04web.zoom.us/j/971506089

Meeting ID: 971 506 089

‘Kettle Corn’

6 rounds of
2 minutes on/ 1 minute off
3,6,9,12,15..so on
Kettlebell swings
*25 Double unders between each set of 3,6,9..so on

For the workout briefing, scaling options and warm ups suggestions Click here