4 October – 9 October 2021

Posted on October 3, 2021

Monday, October 4

WOD:  5 Rounds

3 Minutes

200 Meter Run

10 Chest To Bar Pull-Ups

10 Push-Ups

Max Reps Dumbbell Shoulder To Overhead 70/100

1 Minute Rest

 

Tuesday, October 5

WOD:  20 Minute AMRAP

*1000/1200 Meter Row Buy In

12 Hollow Rocks

8 Kettlebell Dead Lift 70/110

12 Plank Ups

8 Alternating Kettlebell Power Cleans 35/55

 

Wednesday, October 6

WOD: 18 Minute AMRAP

20 Alternating Dumbbell Hang Power Snatch 35/50 (10 each side)

10 Box Jumps 20/24

10 Burpees Box Overs 20/24

 

Thursday, October 7

WOD: 5 Rounds For Time

15 Goblet Squats 35/55

15 Russian Kettlebell Swings 35/55

400 Meter Run

 

Friday, October 8

Strength: Weighted Planks 10 Minute MOMO 10/25

 

WOD: 5 Rounds For Time

14 Alternating Plank Rows 35/50

7 Devils Press 70/100

15 PVC Pipe Sit-Ups

 

Saturday, October 9

WOD: 24 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Ropes

Minute 3: 2 Rope Climbs

Minute 4: 15 Wall Balls 9’/10′ 14/20

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice