• ‘Dumbbell Madness’


    Thursday, November 21, 2019

    ‘Dumbbell Madness’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 500m Split

    Air Squat Jumps

    Active Thigh and Rotate

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab a Set of DB

    ----------------------------------

    WOD:

    12 Dumbbell Lunges (50/35)

    10 Dumbbell Cleans

    8 Dumbbell Shoulder to Overhead

    25 Double Unders

    8 Burpees

    10 Sandbag Cleans (100/70)

    12 Vups

    200m Row


  • ‘No Matter What’


    Wednesday, November 20, 2019

    ‘No Matter What’

    Pre Warm Up - – Begins 10 min before class

    Row 200m

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 Cal AB

    8 Ring Rows

    Shoulder Mobility

    Grab A Bar

    --------------------------------

    SWOD: Power Clean 1RM

    WOD:

    8 Power Cleans (135/95)

    8 Back Squats

    8 Cal Assault Bike

    8 Flips (45/35)

    8 Deadlifts


  • ‘Lift Up’



    Tuesday, November 19, 2019

    ‘Lift Up’

    Pre Warm Up – Begins 10 min before class

    Row 12 Cal

    10 Inchworms

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    Shoulder Mobility

    Grab A Bar

    -------------------------------------

    SWOD: Push Press

    Buy In: 200m Run

    10 Push Press (95/65)

    6 Box Jump Overs (24/20)

    10 Cal Row


  • ‘Wide Grip’



    Monday, November 18, 2019

    ‘Wide Grip’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    Duck Walk

    Shoulder Mobility

    Grab A Bar

    -------------------------------------

    16 Min of Fun!!

    30 Double Unders

    4 Snatch Grip Deadlifts

    5 Power Snatches

    6 Overhead Squats

    6 Toes to Bar

    5 Burpees Over Bar

    4 Air Squat Jumps Over Bar


  • BARBELL FOR BOOBS "GRACE"


    Saturday, November 16, 2019

    BARBELL FOR BOOBS

    "GRACE"

    WEAR YOUR PINK!!

    30 Clean and Jerks (135/95)

    For Time

  • ‘Dawn of the WODMOTHER’


    Friday, November 15, 2019

    ‘Dawn of the WODMOTHER’

    12 Min AMRAP

    9 Shoulder to Overhead

    5 Strict Pull Ups

    9 Wall Balls (20/14)

    5 Burpee to Bar

  • ‘Pink Revolution’


    Thursday, November 14, 2019

    ‘Pink Revolution’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 500m Split

    Air Squat Jumps

    Active Thigh and Rotate

    Quad Stretch

    Knee Hug

    Shoulder Mobility

    Tabata Style

    Row

    Squat Clean (95/65)

    Box Jumps

    Toes To Bar

    Assault Bike


  • ‘The Deadline’



    Wednesday, November 13, 2019

    ‘The Deadline’

    SWOD: Front Squat 3RM

    WOD: Buy In: 25 Inchworms

    9 Deadlifts (135/95)

    9 Front Squats

    9 Back Squats

    9 Pullups

    Pre Warm Up - – Begins 10 min before class

    Row 200m

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 100m

    Shoulder Mobility

    Grab A Bar

  • ‘Press For Time’



    Tuesday, November 12, 2019

    ‘Press For Time’

    Pre Warm Up – Begins 10 min before class

    Row 300m

    10 Inchworms

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    Shoulder Mobility

    Row 300m

    Grab A Bar

    ----------------------------------

    SWOD: Push Press

    6 Hand Release Push Ups

    8 Burpees Over Bar

    10 Push Press (115/75)

    12 Cal Row

    14 Air Squats


  • ‘Veteran’s Salute’


    Monday, November 11, 2019

    ‘Veteran’s Salute’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Spider Crawl

    Bear Crawl

    Reverse Bear Crawl

    Shoulder Mobility

    Grab A Bar

    --------------------------------------

    500m Row

    10 Clean and Jerks (135/95)

    30 Kettlebell Swings (53/35)

    30 Goblet Squats

    10 Clean and Jerks

    30 Ring Rows

    30 Deadlifts 

    10 Clean and Jerks


  • ‘LFTING HVY’



    Friday, November 8, 2019

    ‘LFTING HVY’

    14Min AMRAP

    Buy In: 500m Row

    10 Sumo Deadlift High Pull (115/75)

    10 Push Press

    10 Flips (45/35)

  • ‘Live Now!!’



    Thursday, November 7, 2019

    ‘Live Now!!’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 500m Split

    Air Squat Jumps

    Active Thigh and Rotate

    Quad Stretch

    Knee Hug

    Shoulder Mobility

    -------------------------------------

    SWOD: Hang Cleans 3RM

    13 Min AMRAP

    Buy In: 40/30 Hand Release Pushups

    6 Hang Cleans (135/95)

    8 Front Rack Lunges

    6 Burpee Box Jumps (24/20)


  • ‘It’s Good For You!!’



    Wednesday, November 6, 2019

    ‘It’s Good For You!!’

    Pre Warm Up - – Begins 10 min before class

    Run 200m

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 100m

    Shoulder Mobility

    Grab A Bar

    ------------------------------------

    SWOD: Deadlifts

    WOD: Buy In: 40/30 Hand Release Push Ups

    Run 100m

    6 Deadlifts (165/115)

    8 Front Squats


  • ‘The Pinnacle’



    Tuesday, November 5, 2019

    ‘The Pinnacle’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    50 Singles or 25 Double Unders

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    Shoulder Mobility

    Duck Walk

    10 Overhead Squats with PVC

    10 Goblet Squats

    --------------------------------------

    Skill: Overhead Squat

    10 Overhead Squat (95/65)

    8 Overhead Lunges

    6 Toes to Bar

    4 Burpees Over Bar

    25 Double Unders


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