1 November – 6 November 2021

Posted on October 31, 2021

Monday, November 1

WOD: 5 Rounds

400 Meter Run

7 Dumbbell Cluster 70/100

14 Back Extensions

 

Tuesday, November 2

12 Minute AMRAP

10 Push- Ups

12/15 Calorie Row

20 Russian Twists 25/45

 

12 Minute AMRAP

10 Pull-Ups

15 Toes To Post

20 Slam Ball OTS 25/40

 

Wednesday, November 3

WOD: For Time 25-20-15-10-5

Alternating Dumbbell Clean And Press 35/50

Burpees

Step Ups 20/24

 

Thursday, November 4

WOD: For Time

50 Goblet Squats 35/55

30 Double Unders

40/50 Calorie Bike

30 Double Unders

40/50 Calorie Row

30 Double Unders

50 Walking Lunges

30 Double Unders

*28 Minute Time Cap

(movements can be done in any order)

 

Friday, November 5

Skill Work:  Handstand Walks/Handstand Push-Ups

WOD: 20 Minute AMRAP

2 Rope Climbs

4 Handstand Push-Ups

8 Dumbbell Hang Power Snatch 35/50 (4 on each side)

12 Box Jumps 20/24

 

Saturday, November 6

5 Rounds (Fight Gone Bad Style)

Minute 1: Wall Balls 14/20 9’/10′

Minute 2: Sit-Ups

Minute 3: Kettlebell Swings 35/55

Minute 4: Row For Calories

Minute 5: Rest

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice