30 December – 4 January 2019

Posted on December 28, 2019

Monday, December 30

Hero WOD: “Klepto”

4 Rounds for Time

27 Box Jumps 20/24

20 Burpees

11 Squat Cleans 97/145

*28 Minute Time Cap

 

Tuesday,  December 31

Strength: Strict Press 7-6-5-4-3

WOD: 6 Rounds for Time

10 Pull-Ups

30 Double Unders

5 Handstand Push-Ups

*18 Minute Time Cap

 

Wednesday, January 1

No class have a happy new year!!!

Strength: Back Squat, Establish 1 rep Max
WOD: 15 Minute EMOM
Minute 1: Bike for Calories 7/9
Minute 2: 12 Dead Lift 93/135
Minute 3: 40 Second Plank

 

Friday, January 3

WOD: Chipper

100 Push-Ups

50 40′ Shuttle Sprints

100 Slamballs 25/40

50 Ring Rows

100 Alternating Dumbbell Power Snatch 35/50

 

*Athletes can partition reps any way they choose

*30 Minute Time Cap

 

Saturday,  January 4

WOD: 27 Minute AMRAP

14 Wall Balls 14/20  9’/10′

14 Toes to Post

14 Overhead Walking Lunges 25/45

14 Sit-Ups

 

*20 Calorie Bike (any time during the workout)

*40 Calorie Row (any time during the workout)

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice