Warmup: 3 Rounds of
10 KBS
10 Pushups
10 Ring Rows
10 Wallballs
+++++++++++++++++
Deadlift 7x3
++++++++++++
WOD: 8 Minute AMRAP
3 Deadlift @ BW
6 T2B
9 Box Jumps 24/20”
————————————-
Endurance:
3 X Death by Burpees :)
Super Saturday
2 Rounds for time:
30 Burpees
15 Sntaches 115/70#
3 Rounds for time:
400 meter run
15 Chest to Bar Pullups
4 Rounds for time:
500 meter row
15 GHD Situps
======================
Sunday
Sunday Funday - 7 am Everyone Welcome ~ even non members
Open Gym - 8 am
=======================================================
Monday isn’t the end of the weekend—it’s the start of your next round of kickassery. Perspective. is. everything.
Monday
Warmup: 3 rounds of
20 meter high knees
20 box step ups
20 meter back pedal
20 situps
++++++++++++++++++++
OHS 10-8-6-4-2
++++++++++++++
WOD: 1 Round for Reps
3 min ~ max rep rope climbs
1 minute rest
3 min ~ max cal Row
1 minute rest
3 min ~ max wall balls 20/14#
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 box step ups
4 kbs
++++++++++++++++++
Bench 10-8-6-4-2
++++++++++++++++++
WOD: 8 Rounds for Time
10 Alternating KB Snatches
10 KB Situps
Warmup: 4 Rounds of
12! of
Calorie Row
Situps
Walking Lung steps
++++++++++++++++++
WOD: For Time
24-21-18-15-12-9-6-3
Wall Balls 20/14#
Burpees
Run around the building after each set
———————————————————-
Endurance:
Same as main class!
Kids, don’t try this at home.
Warmup: 10 minutes of
8 Good Mornings
8 push ups
8 ring rows
8 wall balls
+++++++++++++++
Shoulder Press 6x2
+++++++++++++++++
WOD: “Jackie”
For Time
1000 Meter Row
50 Thrusters 45/33#
30 Pullups
Warmup: 5 Rounds
10 medball cleans
10 medball presses
10 medball wall slams
+++++++++++++++++++
On the Minute x 15 mins
2 Clean & Jerks
+++++++++++++++++++++
5x 1 minute on -1 minute off
Max Rep Burpees
——————————————
Endurance:
OTM X 30 MINS
Odd Minutes: 15/12 Calorie Row
Even Minutes: 10 Box Jump and Overs
Super Saturday
WOD: “Double Helen”
3 Rounds for Time
800 meter run
42 KBS 55/35#
24 Pullups
====================
Sunday
Sunday Funday @ 7 am ~ Everyone welcome -even non member
Open Gym 7-9 am
======================================================
Monday
Warmup: 4 Rounds
3 Inch Worms
20 meter grapevine
8 Medball Russian twist
20 meter butt kicks
++++++++++++++++++++++
Back Squat 5x6
+++++++++++++++
WOD: 5 Rounds for Time
10 Front Squats 135/95 (taken from the floor)
15 Pushups
20 Double Unders
Warmup: 10 minutes of
10 Calorie row
10 situps
10 lunges
10 ring rows
++++++++++++++++++
WOD: 4 Rounds for Time
5 Double KB Deadlifts
10 Double KB Front Squats
15 Double KB Step-ups 20/16”
Double KB Dumpster Dash
Warmup: 4 Rounds of
20 meter power skip
10 PVC shoulder pass throughs
20 jumping jacks
10 kbs
+++++++++++++++++++++++++++
WOD: Teams of 2 athletes
For Time:
42-30-18 of
Squat Clean 135/95#
Ring Dips
————————————
Endurance:
5 Rounds for Time
500 meter row
20 pushups
30 situps
40 cal bike
Warmup: 10 minutes of
10 wall ball push presses
10 med ball cleans
10 alternating power skips on ball
10 jumping lunges
++++++++++++++++++++++++++++++
WOD: Not for Time
25 Push Presses
50 GHD or Weighted Situps
75 Deadlifts @ Push press weight
100 Pushups
**This workout is not for time
**Athlete picks the weight and rep scheme
**Weight picked cannot decrease but can increase