7 September – 12 September 2020

Posted on September 5, 2020

Monday, September 7

WOD: For Time

75 Knees to Elbows

75 Slam Balls 25/40

75  Kettlebell Swings 35/55

75 Ring Rows

60/75 Calorie Row

*Reps can be broken up any way athletes choose.

*30 Minute Time Cap

 

Tuesday, September 8

Strength: Power Clean 3-3-3-3-3

WOD:  5 Rounds for Time

9 Front Squats 93/135

400 Meter Run

*18 Minute Time Cap

 

Wednesday, September 9

Strength: Strict Press 5-5-5-5-5

WOD: 12 Minute AMRAP

20 Plank Ups

20 Alternating Dumbbell Snatch 35/50

20 Second Hollow Hold

 

Thursday, September 10

Strength: Dead Lift Max Reps At Body Weight, 3 Attempts

WOD: 8 Rounds For Time

7 Dead Lift  113/155

10 Bar Facing Burpees

*15 Minute Time Cap

 

Friday, September 11

WOD: 20 Minute AMRAP

7 Shoulder to Overhead 63/95

5 Bar Muscle Ups

30 Double Unders

 

Saturday, September 12

WOD: 9 Rounds For Time

12 Goblet Squats 35/55

12 Box Jumps 20/24

12 Push-Ups

12 Sit-Ups

*30 Minute Time Cap

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