(551) 427-5077

Saturday – August 30

Part 1:

In teams of 2:

Timekeeper: Run 400 M

10 Minute AMRAP:

10 KB Swings (53/35)

10 Burpees Over the Bar

10 Shoulder to Overhead (95/65)

5 Minute Rest

Part 2:

In teams of 2:

Timekeeper: 200 M Run with a plate (45/25)

10 Minute AMRAP:

10 KB Swings

10 Burpees over the bar

10 Shoulder to Overhead (95/65)

5 Minute Rest

Part 3:

In teams of 2:

1 working, 1 resting

2,000 M row 

Friday – August 29

 

​4 Rounds

​In a 4 Minute Window:

Row 250 M or Run 200 M (Athlete’s choice)

30 Air Squats

30 Sit Ups

Max Double Unders

Rest 3 Minutes

*Score will be total Double Unders

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Normal Weekday schedule is back ON.  We will have 5, 6, and 7 AM classes this morning.  

Monday (Labor Day)…we will hold ONE class at 9 AM.  If there is demand for more (15+ people), we will add a second class at 10:30 AM.


 

Thursday 8-28

25 Minute AMRAP

20 Box Jumps
10 Handstand Push Ups
20 Hang Power Snatches (105/65)
10 HR Push Ups
20 Hang Power Cleans (105/65)
10 Front Squats (105/65)

Wednesday 8-27

200 M Run
21 Pull Ups
21 Wall Balls
21 Burpees

200 M Run
15 Pull Ups
15 Wall Balls
15 Burpees

200 M Run
9 Pull Ups
9 Wall Balls
9 Burpees

Tuesday August- 26

Part 1:

5-5-3-3-2-2

Shoulder Press

Part 2:

10 Min AMRAP

30 Double Unders
10 Shoulder to Overhead (135/95)

Monday- August 25

Part 1

Deadlift

10-10-10

*Run 400 M immediately after each set
*3-5 minutes between sets

Part 2

12-9-6-3

Front Squats (165/105)
*Row 250 M between rounds (only 3 rounds of rowing)

*Bar begins on ground
*Workout ends after set of 3 squats

Saturday 8-23

Run 400 M

30 Hang Power Snatch 75/55
30 HR Push Ups
30 Pull Ups
30 Push Press

Run 400 M

20 Hang Power Snatch
20 HR Push Ups
20 Pull Ups
20 Push Press

Run 400 M

10 Hang Power Snatch
10 HR Push Ups
10 Pull Ups
10 Push Press

Friday 8-22

Part 1

Row 1,000 M
100 Air Squats

Part 2:

40-30-20-10

KB Swings
Double Unders

Thursday – August 21

Part 1:

10-10-10

Deadlift

*This is NOT for max load.  This is a warm up for the next part of the WOD.  The final set should be heavier than the weight you use for “Diane”.  Use this to practice stringing together 10 reps at a time.  You should NOT be near failure at the end of any of these sets.

Part 2:

“Diane”

21-15-9

Deadlift (225/135)

Handstand Push Ups

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REMINDER: There will be NO 5, 6, or 7 AM classes until Friday, August 29.

Wednesday – August 20

 

Part 1:

4 Rounds

Run 200 M @75%

Run 200 M @50%

  

Part 2:

12 Minute AMRAP

5 Toes to Bar

10 Box Jumps

15 Sit Ups

*If your shoulders are sore/fatigued, you can do MB Leg Raises instead.

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REMINDER: There will be no 5, 6, 7 AM classes from Thursday 8/21 THROUGH Thursday 8/28