August 11, 2020

Tuesday

 How's Your Week going?! 


Warm Up:

Run 800m

20 Walking Lunges 

10 Knee To Elbow 


Strength:

Warm Up Deadlift for workout! 

8-5-5-3-3


WOD:

AMRAP in 10 Min of:

15 Wall Balls (20/14#)

10 Burpee Box Jumps (24/20")

5 Deadlifts (255/205#)

Rest 2 Min 

AMRAP in 10 Min of:

12 Renegade Row with Push Up (40/25#)

12 DB Power Snatch (50/35#)

20 Sit Ups 

August 10, 2020

Monday


 

 We love a good Monday! 


Warm Up:

Run 800m

15 Air Squats 

20 Sit Ups 

10 Burpees 


Strength:

Hang Squats Cleans 

8-5-3-2-1


WOD:

AMRAP in 15 Min of

30 Double Unders 

10 Hang Squat Cleans (115/75#)

30 Double Unders 

20 Pull Ups 

August 8, 2020

Saturday





Saturday's are for Partner WODS!!! 

Rise and shine 

See ya at 8 or 9am! 

August 7, 2020

Friday

Open Gym Fridays are the Best! 

Warm Up:
Run 1 Mile 
Stretch and roll out! 


WOD:
Create your own masterpiece or make up a workout you missed this week! 

Monday was a good one :)  


Practice a lift or go for a run! 

August 6, 2020

Thursday




 
  
Who wants to shuttle run!!!???



Warm Up:
Run 400m
10 B Swings 
20 Mountain Climbers 

Skill:
2 Rounds 
2 Wall Walks 
3 Bar Muscle Ups 
10 Seated Shoulder Press (db's)

WOD:
2 Rounds for time of: 
200m Shuttle Run (50mx4)
10 Clean and Jerks (135/95#)
200m Shuttle Run 
15 KB Swings (53/35#)
200m Shuttle Run 
10 Clean and Jerks
200m Shuttle Run 
15 Box Jumps (24/20")

August 5, 2020

Wednesday



Warm Up:
Run 1 Mile 
1 Round 
10 Burpees 
12 Jump Squats 


Strength Day:
Deadlifts 
10-8-5-5-5

**Sub set 10 Push Ups every deadlift set! 


Hang Power Snatch 
8-5-5-3-3-3

**Sub Set ....10 Heavy KB Swings! 

August 4, 2020

Tuesday

Well Yesterday was fun 😐

Warm Up:
Run 800m
2 Rounds 
10 Thrusters (Empty Bar) 
15 Back Ext 


Strength:
Thrusters 
5-5-3-3-2


WOD:
2 Rounds for time of:
Run 400m
20 Thrusters (75/55#)
10 Chest To Bar Pull Ups 

Rest 2 Min 

9-12-15 reps of:
DB Squat Cleans (40/25#)
Knee To Elbow