September 19, 2020

Saturday

 





Happy Saturday! 
Get in and workout with up at 8 or 9am!

Coach Chris has come up with a fantastic little workout!

September 18, 2020

Friday

 The Weekend is Here!!! 
That makes us happy! 


Warm Up:
Row 800m
Jog Backwards to end of building and back
30 Jumping Jacks 


WOD:
FREESTYLE FRIDAYS! 


Create your own workout or make up on you missed... cough cough... MONDAY! 


Work on a lift.. hit a new PR and text Nikki about it... the sky is the limit! 






September 17, 2020

Thursday

 So Halloween's Coming... what are you going to be this year??
😎😛


Warm Up:
Run 400m
EMOM for 5 Min 
8 KB Swings 
10 Sit Ups 


Strength:
Overhead Squats 
10 (pvc)6-6-6-3-3


WOD:
5 Rounds for time of:
10 Burpee Box Jump Overs (24/20")
10 DB Power Snatch (50/35#)
12/10 Calorie Row or Bike or Ski 

September 16, 2020

Wednesday

Strength Day! 




Warm Up:


Lace up those sneakers...

Run 1 Mile 
Stretch and roll out (5-10min)


Strength:
Single Arm KB/DB Squat (heavy)
5R-5L-5R-5L-5R-5L

Single Arm DB Press 
(increasing to moderately heavy weight)
5R-5L-5R-5L-5R-5L

Single Arm DB Push Press 
5R-5L-5R-5L-5R-5L

3 Rounds Max Reps of wall balls in 60 seconds 

September 15, 2020

Tuesday

 Well yesterday wasn't tooooo bad :) 


Warm Up:
2 Rounds 
Run 200m 
10 Thrusters (light)
5 Inch Worm with push up


Strength:
Deadlifts 
8-8-8-5-5


WOD:
AMRAP in 8 min of:
2 Hang Power Snatch (95/65#)
20m Sprint (10m 2x) 
4 Hang Power Snatch 
20m sprint 
6 Hang Power Snatch 
20m sprint 
**increase snatches by 2 reps each round. 
**Score is how many rounds when 8 min is us (1 rnd is snatches and run) 

rest 2 Min 

AMRAP in 8 min of:
6 DB Thrusters (40/25#)
4 Chest to Bar Pull Ups 

September 14, 2020

Monday



 
 Happy Monday! 
Hope you had a great weekend...
5 am class starts today! WOO! 

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
20 Sit Ups
10 Burpees  



Let's Kick this Monday off right... 

WOD:
Filthy Fifty! (40 min cap)
50 Box Jumps (24/20")
50 Jumping Pull Ups 
50 KettleBell Swings (53/35#)
50 Walking Lunges 
50 Knee To Elbow (not armpit or tricep!)
50 Push Press (45/35#)
50 Back Ext 
50 Wall Balls (20/14#)
50 Burpees 
50 Double Unders 
**Goal under 30 min 

September 12, 2020

Saturday

 




Time to 
Rise and Shine!!! Weekends are for naked gardening 😆😆

See you at 8 or 9am for a fun 9/11 partner workout!!