September 28 – October 3 2020

Posted on September 26, 2020

Monday, September 28

Strength: Dead Lift 7-6-5-4-3

WOD: 9 Minute AMRAP

7 Handstand Push-Ups

7 Power Cleans 93/135

 

Tuesday, September 29

Skill Work: Bar Muscle Ups

WOD: For Time

4 Rounds:

4 Bar Muscle Ups

10 Back Squat 73/115

1 Minute Rest

4 Rounds:

4 Bar Muscle Ups

15 Back Squats 63/95

 

Wednesday, September 30

Strength: 2 Hang Power Snatch + 1 Power Snatch x5

 

WOD:  7 Rounds

2 Minutes

200 Meter Run

Max Power Snatch 63/95

1 Minute Rest

 

Thursday, October 1

WOD: 24 Minute EMOM

Minute 1:  10/12 Calorie Row

Minute 2 :  45 Second Plank

Minute 3: 15 Russian Kettlebell Swings 35/55

 

Friday, October 2

Strength: Front Racked Alternating Lunges 10-10-10-10-10

WOD: Death By Thrusters 53/75

 

Saturday, October 3

WOD: 5 Rounds (fight gone bad style)

Minute 1: Step Ups 20/24

Minute 2: Sit-Ups

Minute 3: Slam Balls 25/40

Minute 4: Pull-Ups

Minute 5: Rest

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice