Monday: WOD: 21 TTB 15/12 Calorie Row 9 Clean & Jerks (135/95) 3R4T Tuesday: WOD: 5 sets of 4 Reps of Shoulder Press at min 12 start: 10 Pushups 10 Pull ups 10 Situps 10 Air Squats 12 Min AMRAP Wednesday: WOD: Strength: BS 5 Sets of 4 at min 12 start: 40 DU; 25 […]
September 27 – October 2, 2021 Read More »
Monday: WOD: Bench Press: 6 sets of 3 Reps then: 500/400 M Row 50 Thrusters 50 Pull Ups 400/325 M Row 25 Thrusters 25 Pull Ups 300/250 M Row Tuesday: WOD: Back Squat 6 sets x 3 Reps then 5 Cycles every 3 Min 3 Deadlifts 6 Push Ups 9 Box Jumps 1 min rest
September 20 – September 25, 2021 Read More »
Monday: WOD: 400 M Run 30 Med Ball Situps 15 Deadlifts 20 min AMRAP Rest 2 min then: 6 sets of 2 Back Squats Tuesday: WOD: 5 Cycles of 2 Min: 35 Air Squats Max Calorie Row in remaining time Rest 2 Min then: 6 sets of 2 Bench Press Wednesday: WOD: 3-6-9-12-9-6-3 Clean &
September 13 – September 18, 2021 Read More »
1 Class Only Monday for Labor Day Holiday at 10:00 am Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: 50′ OH Walking Lunge (left arm) 7/5 Burpee Pull Ups 50′ OH Walking Lunge (rightarm) 4 Cycles of 5
September 6 – September 11, 2021 Read More »