Friday 9.17.21

Ball Till We Fall AMRAP 15 25 Clean and Jerks (50/35#) (35/20#) 50 Wall Balls 75 Double Unders  WOD Guidance Try to complete sets of 5+ on your Clean and Jerks. Sets of 10+ on your Wall Balls. No more than :90 on your jump rope. Aim for 2+ rounds total. QOD Nap on the...

Thursday 9.16.21

Radio Flyer 250m Row 500m Row 1000m Row 500m Row 250m Row Rest 1 min between efforts. WOD Guidance Today is all about maintaining your 2:00 pace on each interval. If you are biking for this workout, double the meter count and keep the pacing the same throughout. QOD...

Wednesday 9.15.21

WLW EMOM 5 – 3 Muscle Snatches Rest 2 Minutes EMOM 5 – 2 Power Snatches Rest 2 Mintues EMOM 5 – 1 Squat Snatch Cash out : 4 Rounds for Quality 12 Bent-Over DB Rows 12 Hollow Rocks 12 Push-Ups (Sub floor presses for scale) WOD Guidance All reps will...

Tuesday 9.14.21

Tina 3 Rounds 400m Run 15 Deadlifts (50/35# DB or KB) 21 Box Jumps WOD Guidance Steady pace on your run. Pick a weight you can do the deadlifts unbroken. QOD Favorite throwback TV show. Box Brief Please remember to check into class when arriving at the gym on the...

Monday 9.13.21

Light as a Feather 20 Pull-Ups 100 Air Squats 20 Pull-Ups 100 Burpees WOD Guidance Break up your pull-ups early into small sets. Stead pace on your air squats and burpees. QOD Favorite football Sunday snack? Box Brief Please remember to check into class when arriving...