Monday 9-20-21
wod
3 rounds
15/11 cal bike
12 power snatches 95/65
9 burpees
Sunday 9-19-21
wod
800m run
40 wall ball shots 20/14
400m weighted run 20/14
20 wall ball shots 20/15
400m weighted run
20 wall ball shots
800m run
40 wall ball shots
Saturday 9-18-21
in teams of two:
18 min AMRAP
80/55 cal bike
60 pushups
40 pullups
20 box jumps 24/20
Friday 9-17-21
*no 6:30pm class today
10Min AMRAP
5 power cleans 205/145
10 toes-to-bar
Thursday 9-16-21
*Due to a scheduling conflict, we won’t have the 6:30 pm class on Friday.
20 min AMRAP
20/15 cal row
15 ring dips
10 dB Turkish getups 50/35
Wednesday 9-15-21
9 sets for load
deadlift
3-2-2-2-1-1-1-1-1
Tuesday 9-14-21
wod
5 rounds
50 double unders
50 ft dB overhead walking lunges 50/35
Monday 9-13-21
21 Back Squats (bodyweight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
Sunday 9-12-21
wod
20 min AMRAP
:30 ring L-sit
15 ring pushups
30/21 cal bike
Saturday 9-11-21
wod
in teams of two,
40 box jump overs 30/24
200 ft hand stand walk
40 barbell lunges 185/125
20 muscle ups
40 hang power cleans
20 front squats 185/125
40 syncro bar facing burpees
*scaled version available
warmup
muscle up skills 5 min
3-5 reps per partner
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