3 October – 8 October 2022

Monday, October 3

Strength: Back Squat 8 65% 8 70% 6 80% 6 85%

WOD: 5 Rounds For Time

1 Rope Climb

15 PVC Pipe Sit-Ups

200 Meter Run

 

Tuesday, October 4

WOD: Open 21.2 For Time

10 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

20 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

30 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

40 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

50 Dumbbell Snatch 35/50

*20 Minute Time Cap

 

Wednesday, October 5

Strength: Barbell Bent Over Row 8-8-8-8-8

WOD: 14 Minute AMRAP

16 Alternating Plank Row 35/50

160′ Farmers Carry 70/110

25 Double Unders

 

Thursday, October 6

Strength: Back Squat 10 60% 10 65% 8 70% 8 75%

WOD: 12 Minute AMRAP

12 Dead Lift 63/95

10 Shoulder To Overhead 63/95

8 Toes To Bar

 

Friday, October 7

WOD: For Time In Any Order

800 Meter Run

1000/1200 Meter Row

40/50 Calorie Bike

800 Meter Run

 

Saturday, October 8

WOD: “Hollyman”

30 Rounds For Time

5 Wall Balls 14/20

3 Hanstand Push-Ups

1 Power Clean 153/225 or 4 Alternating Dumbbell Power Cleans 35/50

*35 Minute Time Cap

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice

    26 September – 1 October 2022

    Monday, September 26

    Strength: Back Squat 10 60% 8 70% 8 75% 8 80%

    WOD: 12 Minute Ladder 3,6,9,12…

    Kettlebell Swings 35/55

    Box Jumps 20/24

    *30 Double Unders After Each Round

     

    Tuesday, September 27

    Strength: L-Sit/L-Hang 30 Seconds On 30 Seconds Off x6

    WOD: 15 Minute EMOM

    Minute 1: 12/14 Calorie Row

    Minute 2: 30 Russian Twists 25/45

    Minute 3: 5 Power Cleans 108/155

     

    Wednesday, September 28

    Strength: 3 Snatch Dead Lift + 2 Snatch High Pulls + 2 Power Snatch x5

    WOD: 21-15-9

    Hang Power Snatch 63/75

    Chest To Bar Pull-Ups

     

    Thursday, September 29

    Strength: Back Squat 8 65% 8 70% 6 80% 6 85%

    WOD: 10 Minute AMRAP

    8 Push-Ups

    12 Air Squats

    16 Sit-Ups

     

    Friday, September 30

    WOD: 5 Rounds For Time

    5 Shoulder To Overhead 108/155

    2 Rope Climbs

    400  Meter Run

     

    Saturday, October 1

    WOD: 22 Minute AMRAP

    10 Burpee Box Overs 20/24

    12 Tuck Ups

    14 SDLHP 35/55

    *1000/1200 Meter Row (anytime during the workout)

     

    19 September – 24 September 2022

    Monday, September 19

    Strength: Back Squat 10 60% 8 65% 8 70% 8 75%

    WOD: 11 Minute AMRAP

    11 Slamballs 25/40

    9/11 Calorie Row or 7/9 Calorie Bike

     

    Tuesday, September 20

    WOD: “Nate”

    20 Minute AMRAP

    2 Ring Muscle Ups

    4 Handstand Push-Ups

    8 Kettlebell Swings 35/55

     

    Wednesday, September 21

    Strength: Hollow Holds 8 Minutes 30 Second On 30 Seconds Off

    WOD: 4 Rounds For Time

    5 Power Cleans 123/185

    50 Double Unders

    15 Tuck Ups

     

    Thursday, September 22

    Strength: Back Squat 10 60% 8 65% 6 70% 6 75% 6 75%

    WOD: 3 Rounds For Time

    15 Burpees

    15 Box Jumps 20/24

    400 Meter Run

     

    Friday, September 23

    WOD: 24 Minute EMOM

    Minute 1: 10/12 Calorie Bike

    Minute 2: 12 Hang Power Snatch 63/95

    Minute 3: 40 Seconds Battle Ropes

    Minute 4: 3 Wall Walks

     

    Saturday, September 24

    WOD: 5 Rounds

    3 Minutes

    200 Meter Run

    20 Walking Lunges

    15 Push-Ups

    Max Reps Toes To Bar

    1 Minute Rest

     

     

    12 September – 17 September 2022

    Monday, September 12

    Strength: Back Squat Eatablish 1 Rep Max

    WOD: 12-11-10-9-8-7-6-5-4-3-2-1

    Wall Balls 9’/10′ 14/20

    Knees To Elbows

     

    Tuesday, September 13

    10 Minute AMRAP

    10 Hang Clean 63/95

    200 Meter Run

     

    10 Minute AMRAP

    10 Russian Kettlebell Swings 55/70

    10/12 Calorie Row

     

    Wednesday, September 14

    Strength: Strict Press 3-3-3-3-3

    WOD: 4 Rounds For Time

    12 Dead Lift 93/135

    6 Shoulder To Overhead 93/135

    12 Bar Facing Burpees

     

    Thursday, September 15

    Strength: Back Squat 10 %60  8 %70  6 %75  4 %80

    WOD: “Annie ” 50-40-30-20-10

    Double Unders

    Sit- Ups

     

    Friday, September 16

    Strength: 6 minutes Handstand Holds 30 Seconds On 30 Seconds Off

    WOD: 2 Rounds For Time

    800 Meter Run

    25 Ring Rows

    15 Ring Dips

     

    Saturday, September 17

    WOD: 5 Rounds

    3 Minute AMRAP

    10 Hollow Rocks

    10 Mountain Climbers

    3 Devils Press 70/100

    3 Dumbbell Thrusters 70/100

    1 Minute Rest

    5 September – 10 September 2022

    Monday, September 5

    WOD: 5 Rounds For Time

    10 Dumbbell Hang Clean and Press (right arm) 35/50

    10 Single Arm Overhead Dumbbell Lunges (right arm) 35/50

    10 Dumbbell Hang Clean and Press (left arm) 35/50

    10 Single Arm Overhead Dumbbell Lunges (left arm) 35/50

    400 Meter Run

    *30 Minute Time Cap

     

    Tuesday, September 6

    25 Minute AMRAP

    *150 Double Under Buy In

    10 Toes To Bar

    16/20 Calories Row or 12/16 Calorie Bike

    15 Box Jumps 20/24

     

    Wednesday, September 7

    Strength: Power Cleans 4-4-3-3-2

    WOD: Death By Hang Clean 63/95

     

    Thursday, September 8

    WOD: 22 Minute Ladder 2,4,6,8…

    Pistol Squats

    Burpees

    Hollow Rocks

    *200 Meter Run After Each Round

     

    Friday, September 9

    Skill Work: Bar Muscle Ups/Ring Muscle Ups

    WOD: For Time

    4 Rounds

    6 Bar Muscle Ups

    12 Shoulder To Overhead 83/115

    1 Minute Rest

    4 Rounds

    12 Pull Ups

    6 Shoulder To Overhead 93/135

     

    Saturday, September 10

    WOD: TABATA

    Bike For Calories

    Slam Ball Sit-Ups 25/40

    Row For Calories

    Slam Ball OTS 25/40

    Sit-Ups

    Air Squats

     

    29 August – 3 September 2022

    Monday, August 29

    Strength: Front Squat 3-3-3-3-3

    WOD: 5 Rounds For Time

    5 Burpees

    4 Dead Lift 123/185

    3 Power Cleans 123/185

    2 Front Squats 123/185

    1 Rope Climb

    *15 Minute Time Cap

     

    Tuesday, August 30

    WOD: 25 Minute EMOM

    Minute: 10/12 Calorie Bike

    Minute: 15 Medicine Ball Sit-Ups 14/20

    Minute: 12/14 Calorie Row

    Minute: 12 Box Jumps 20/24

    Minute: 15 Push-Ups

     

    Wednesday, August 31

    Strength: Strict Pull-Ups 8-8-8-8-8

    WOD: 12 Minute AMRAP

    7 Chest To Bar Pull-Ups

    10 Alternating Front Rack Lunges 83/115

    30 Double Unders

     

    Thursday, September 1

    Skill Work: Handstand Walks/Handstand Push-Ups

    WOD: “Diane”

    21-15-9

    Handstand Push-Ups

    Dead Lift 153/225

     

    Friday, September 2

    5 Attempts: 20 Pulls On Rower (score will be highest amount of calories in 1 set)

    WOD: 15 Minute AMRAP

    15 Hang Cleans 63/95

    20 Step Ups 20/24

    10/12 Calorie Row Or 8/10 Calorie Bike

     

    Saturday, September 3

    WOD: Waterfall

    1 Minute Plank

    200 Meter Medicine Ball Run 14/20

    20 Alternating Dumbbell Power Snatch 35/50

    20 Toes To Post

    20 Goblet Squats 35/50

    320′ Bear Crawl

    22 August – 27 August 2022

    Monday, August 22

    Strength: Back Squat 5-4-3-3-2

    WOD: 15 Minute Ladder 5,10,15,20…

    Wall Balls 14/20 9’/10′

    *200 Meter Run After Each Round

     

    Tuesday, August 23

    Strength: Snatch Grip Dead Lift 5-5-5-5

     

    WOD: “Isabel”

    30 Power Snatch For Time 93/135

     

    TABATA

    Straight Arm Weighted Sit-Ups 25/45

     

    Wednesday, August 24

    WOD: 18 Minute AMRAP

    40 Double Unders

    30 Russian Twists 25/45

    17/20 Calorie Row or 13/16 Calorie Bike

    10 Box Jumps 20/24

     

    Thursday, August 25

    Strength: Strict Press 4-4-4-4-4

    WOD: 4 Rounds For Time

    14 Push Press 63/95

    16 Bar Facing Burpees

    24 Air Squats

     

    Friday, August 26

    Strength: L-Sit/ L-Hang 8 Minutes 30 seconds on 30 seconds off

     

    WOD: 16 Minute AMRAP

    12 Toes To Bar

    12 Push-Ups

    12 SDLHP 53/75

    *25/35 Calorie Bike Anytime During The Workout

     

    Saturday, August 27

    WOD: 5 Rounds For Time

    400 Meter Run

    14 Alternating Plank Rows 35/55

    12 Kettlebell Swing 35/55

    10 Front Rack Dumbbell Lunges 70/100

    15 August – 20 August 2022

    Monday, August 15

    Strength: Push Press 4-4-4-4-4

    WOD:

    5 Rounds

    8 Shoulder To Overhead 83/115

    12 Pull-Ups

    1 Minute Rest

    5 Rounds

    4 Shoulder To Overhead 93/135

    8 Chest To Bar Pull-Ups

     

    Tuesday, August 16

    WOD: For Time

    *800 Meter Buy In

    20-18-16-14-12-10-8-6-4-2

    Hollow Rocks

    Box Jumps 20/24

    Burpees

     

    Wednesday, August 17

    Strength: Squat Clean Establish 1 Rep Max

    WOD: 9 Minute AMRAP

    5 Power Cleans 108/155

    5 Front Squat 108/155

    20 Double Unders

     

    Thursday, August 18

    WOD: 5 Rounds For Time

    200 Meter Farmers Carry 70/110

    16 Dumbbell Hang Power Snatch (8 0n each side)

    16 Slam Ball OTS 25/40

     

    Friday, August 19

    Strength: Dead Lift  6-6-4-4-2

    WOD: 14 Minute AMRAP

    10 Pistol Squats

    10 Knees To Elbows

    15/18 Calorie Row

     

    Saturday, August 20

    Partner WOD: For Time

    100 Slam Balls 25/40

    400 Meter Run

    80/100 Calorie Bike

    400 Meter Run

    100 Kettlebell Swings 35/55

    400 Meter Run

    100 Decline Push Ups 20/24

    400 Meter Run

     

    8 August – 13 August 2022

    Monday, August 8

    Strength: Thrusters 3-3-3-3-3

    WOD: 12 Minute AMRAP

    16 Dead Lift 63/95

    8 Clusters 63/95

    16 Sit-Ups

     

    Tuesday, August 9

    WOD: 21 Minute EMOM

    Minute 1: 40 Second Battle Rope Drumming

    Minute 2: 40 Double Unders

    Minute 3: 15 Russian Kettlebell Swings 55/70

     

    Wednesday, August 10

    Strength: Weighted Planks 10 Minute MOMO 25/45

    WOD: 24-16-8

    Target Burpees 6″

    Knees To Elbows

    Row or Bike For Calories

     

    Thursday, August 11

    WOD: “Nancy”

    5 Rounds For Time

    400 Meter Run

    15 Overhead Squats 63/95

     

    Friday, August 12

    WOD: 12 Rounds For Time

    6 Box Jumps 20/24

    3 Shoulder to Overhead 108/155

    1 Rope Climb

     

    Saturday, August 13

    WOD: 22 Minute AMRAP

    16 Russian Twists 25/45

    16 Mountain Climbers

    16 Goblet Squats 35/55

    200 Meter Run

    *50/70 Calorie Bike Anytime During The Workout

    1 August – 6 August 2022

    Monday, August 1

    Strength: Strict Press 6-6-6-6-6

    WOD: 11 Minute Ladder 3,6,9,12…

    Clean And Jerk 93/135

    Toes To Bar

     

    Tuesday, August 2

    5 Rounds

    3 Minute AMRAP

    5 Push-Ups 20/24

    7 Box Jumps 20/24

    9 Slam Ball OTS 25/40

    1 Minute Rest

     

    Wednesday, August 3

    Strength: Dead Lift 5-5-5-5-5

    WOD: 5 Rounds For Time

    12 Alternating Front Rack Lunges 63/95

    160′ Farmers Carry 70/110`

    *550/700 Meter Row Buy In Or Buy Out

     

    Thursday, August 4

    WOD: “Nicole”

    20 Minute AMRAP

    400 Meter Run

    Max Pull-Ups

     

    Friday, August 5

    Strength: Back Squat 4-4-2-2-2

    WOD: For Time 16-14-12-10-8-6-4-2

    Back Squats 83/115

    Sit-Ups

    Step Ups 20/24

     

    Saturday, August 6

    WOD: 5 Rounds (fight gone bad style)

    Minute 1: Bike For Calories

    Minute 2: Alternating Plank Rows 35/55

    Minute 3: SDLHP 35/55

    Minute 4: Row For Calorie

    Minute 5: Rest