General Warm-up Then.., “Helen” 3 Rounds for time of: 400m Run 21 American Kettlebell Swings, 53/35 Sc Russian 12 Pull-ups (0-15min.) Then.., Karen (Time) For Time: 150 Wall-Ball Shots, 20/14 (15-25min.) Then.., “Annie” 50-40-30-20-10 Double-unders Sit-ups (25-35min.) *It’s ok if you can’t finish the all of the WODs in the allowed time! Being cut off…
General Warm-up Then.., (0-5min.) Row 1,000m (5-17min.) Work Up to a 1 rep max Power Clean and Jerk (17-22min.) Assault Bike 1.5 mile Then.., (22-35min.) 13min. AMRAP: 21-15-9 Deadlifts 225/155 Handstand Push-Ups … Is your DL position tight from beginning to end? No room for mistakes here. … After you finish all 45 reps, go…
9min AMRAP- Move well and with intention. 30sec Glute Bridge Walkout 2 Wall Walks 30sec Squat Hold 100m run Then.., Clean warm-up 2 Rounds: 4min. EMOM: 3 Back Squats (Build) immediately into; 4min. EMOM: 12/9 Calorie Row immediately into; 4min. EMOM: 3 Squat Cleans (Build) immediately into; 4min. EMOM: 10 Toes-To-Bar (Inside rig) 32min. straight….
10min AMRAP :30 Row/bike/ski/run/versa 10 SA DB/KB Press e/s (Light) 10 SL DB/KB RDL e/s (Light) 10 Russian Baby Makers 10 Lateral Banded Walk e/s + Banded pull aparts Then.., 5 Rounds: 1min. of Bench Press 135/95 1min. of Double Unders 1min. of Russian KB Swings 70/53 1min. of Assault Bike For Cals 1min. of…
General Warmup Then.., 20 min AMRAP: 25/20 Cal Bike or Run 400m 25 DB Push Press 50/35s 25/20 Cal Row 25 Sumo Deadlift High Pull 95/65lb 50 Double Unders Rest 5min. 10min. to finish… 50-40-30-20-10 Russian Twists 45/35 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups
Upcoming Labor Day Weekend Schedule: Saturday/Sunday Open regular hours Labor Day Monday: 8:00am & 9:00am only Max Cal Bike 3:00 Max Cal Row 3:00 Build every :30. Dont start out too hot. Then.., Clean Warm-up Then…, EMOM x 10:00 Power Clean + Hang Power Clean + Jerk Then.., Back Squat 32X1; 4,4,3,3; rest 2m (strict…
Upcoming Labor Day Weekend Schedule: Labor Day Monday: 8:00am & 9:00am only General Warm-Up Then.., Every 10min. X 4 Rounds: 400m/300m Row 400m Run 20 Air Squats 20 Push-Ups 20 Reverse Sit-Ups 20 Regular Sit-Ups 20 Russian Twists Rx+ 30 reps *Try and go fast and get as much rest as possible. I want you…
General Warm-up Then.., 12 min to finish… 5 Rounds: 10 DB/KB Deadlifts 70/50s 10 Box Jumps step down 24/20″ 100m run Rest 3min Then.., 12 min to finish… 5 Rounds: 10 DB Bench 5035+ 50 Double Unders 10/7 Cal Assault Bike Rest 3min Then.., 12min AMRAP 2 Muscle Ups /Scale with Box or Rings 4…
Elevated Plank x 1:00 Reverse Plank x :30 Elevated? Superman Hold x 1:00 Passive Hang x :20 or SA :10-:15 Star Plank :30 e/s Then.., For Time: 800m Run 5 Rounds 7 Thrusters 95/65 Or DB 50/35 7 Pull-ups. RR 7 Burpees 800m Run 5 Rounds 7 Thrusters 95/66 or DB 50/35 7 Pull-ups. RR…
9min AMRAP Straight Arm Plank Hold :40 (:20/:20) 20 Mountain Climbers toal 30sec Glute Bridge Hold 2 Wall Walks. / WW on Bench 100m Run Then.., Clean Warm-up Then.., 2 Rounds: 4min. EMOM: 12/9 Cal Bike,Row,Ski immediately into; 4min. EMOM: 10 Hang Power Cleans 135/95 immediately into; 4min. EMOM: 10 Toes-To-Bar/Knee raises/situps 4min. EMOM: immediately…
