18 August – 24 August 2019

Posted on August 18, 2019

Monday, August 19

Alternating TABATA

Air Squats/ Hanging L Holds

WOD: 14 Minute Ladder 2,4,6,8…

Alternating Dumbbell Power Snatch 35/50

Push-Ups

*10 Hollow Rocks After Each Round

 

Tuesday, August 20

WOD: 6 Rounds for Time

*1200 Meter Run Buy in

20 Kettlebell Deadlift  35/55

15 Slamballs 25/40

100′ Single Arm Overhead Farmers Carry w/ Kettlebell  35/55

( One length of the gym with one arm overhead, switch arms and walk another length of the gym.)

*28 Minute Time Cap

 

Wednesday, August 21

Hero WOD: “Rene”
  • 7 Rounds for Time
  • 400 meter Run
  • 21 Walking Lunges
  • 15 Pull-Ups
  • 9 Burpees
*38 Minute Time Cap

WOD: 27 Minute AMRAP

* 1 Mile Buy In

30 Second Side Plank (Each Side)

20 Kettlebell Swings 35/55

60 Second Plank

20 Calorie Row

 

Friday, August 23

WOD: 8 Rounds for Time

*50 Box Jump Buy in 20/24

20 Double Unders

18 Kettlebell SDLHP  35/55

3 Wall Walks

25* Minute Time Cap

 

Saturday, August 24

WOD: Waterfall

20 Medicine Ball Sit-Ups 14/20

20 Wall Balls 14/20

20 Box Jumps 20/24

20 Alternating Kettlebell Power Cleans 35/55

50 Toes to Rig

50 Goblet Squats 35/55

*35 Minute Time Cap

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

#WorkHardBeNice