Category

WOD

8.18.21- Wednesday

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Today’s Workout

Weightlifting

  • Split Jerk 5-5-3-3-3-1-1-1-1

Conditioning

  • AMRAP8 – 2/2, 4/4, 6/6, etc…
    • Power Cleans (95/65#)
      Burpees Over Bar

Today’s SWEAT Workout

  • Tabata:
    Assault Bike
    Pushups
    Jumping Lunges
    Ring Rows
    Situps

20sec work, 10sec rest x 8 rounds of each movement. Complete all 8 rounds of one station before moving to next. 1 minute rest following each movement. 

8.17.21- Tuesday

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Today’s Workout

Conditioning

  • 4 Rounds:
    • 500m Run
      25/20 Pushups
      50′ Walking Filly Lunge (2/50#, 2×35#)

After Party

  • 2 Rounds:
    • 20 DB Leg Lifts
      20 DB Plank Pass
      20sec Hollow Hold

8.11.21- Wednesday

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Today’s Workout

  • 5 Rounds
    • 50 Double Unders
      10 Front Rack Lunges (115/75#)
      10 Shoulder to Overhead
      10 Burpees Over Bar
      – Rest 1:30 between rounds or perform relay style with a partner.

SWEAT Workout

  • 40-30-20-10
    Cal Row/Ski
    Wall Balls
    *20 Bicycles after each round

    10-20-30-40
    Jumping Lunges
    Burpees
    *20 MB Russian Twist after each round

8.10.21- Tuesday

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Today’s Workout

Strength

  • 10-8-6-4-2
    Ring Rows
    Ring Dips
    *20 Hollow Rocks after each set

Conditioning

  • “Helen”
    • 3 Rounds For Time:
      • 400m Run
      • 21 KB Swings (53/35#)
      • 12 Pull Ups

8.7.21. Saturday

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There will be no 7am or 9am class today as we get together to celebrate the success of Linda’s treatments.

Today’s Workout 

35:00 Clock, teams of 3:

  • 100 Calorie Assault Bike
    • 10 synchronized squats  every switch
  • 100 Bench Press (135/95#)
    • 10 synchronized burpees every switch
  • 100 Dual DB Step Ups (2×50/2×35#)
    • 10 synchronized  V-U

Max cal Row/Ski in remaining time

8.5.21- Thursday

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TODAY’s WORKOUT

Strength

  • 5 x 3 Back Squat @ 70-75%
    • 5R/5L Single Leg Deadlifts between every set

Conditioning 

  • “Icarus”
    • EMOM for as long as possible
      • 2-4-6-8-10….
        • Wallballs (20/14#)