27 September – 2 October 2021

Posted on September 26, 2021

Monday, September 27

WOD 20 Minute AMRAP

10 Alternating Front Rack Lunges 40/60

20 Step Ups 20/24

10 Alternating Dumbbell Power Snatch 35/50

80″ Farmers Carry 70/110

 

Tuesday, September 28

Hero WOD: “Michael”

3 Rounds For Time

800 Meter Run

50 Back Extensions

50 Sit-Ups

*30 Minute Time Cap

 

Wednesday, September 29

WOD: 22 Minute AMRAP

12 Alternating Dumbbell Clean And Jerks 35/50

12 Box Jumps 20/24

12 Seated Dips 20/24

10/12 Calorie Row or 8/10 Calorie Bike

 

Thursday, September 30

Skill Work: Bar Muscle Ups

WOD: 18 Minute Ladder 2,4,6,8,10…

Goblet Squats 35/55

Burpees

Ring Rows

*2 Bar Muscle Ups After Each Round

 

Friday, October 1

WOD: 8 Rounds F0r Time

5 Dumbbell Push Press 70/100

40 Second Plank

20 Double-Unders

8 Knees To Elbows

 

Saturday, October 2

WOD: Chipper For Time

60/75 Calorie Row

800 Meter Run

75 Kettlebell Swings 35/55

75 Air Squats

75 Push-Ups

(athletes can partition reps any way they choose)

*30 Minute Time Cap

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice