Workout of the day

‘Spicy and Dicey’

Tuesday, February 11, 2020

‘Spicy and Dicey’

Pre Warm Up – Begins 10 min before class

**Ladies: 3 Sets of 10 Bench Dips

10 Cal Row

10 Inchworms

10 CrossOvers

Shoulder Mobility

10 Air Squats

10 Bootstraps

Grab A Bar

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SWOD: Push Press

3 Rounds For Time:

11 Push Press (115/80) +3

10 Front Squats

9 Hang Cleans

8 Front Rack Lunges

9 Push Ups

10 Air Squat Jumps Over Bar

11 Cal Row

‘A New Week’

Monday, February 10, 2020

‘A New Week’

Pre Warm Up – Begins 10 Min Before Class!!

*Ladies – 15 Negative Push Ups to 5 sec tempo

50 Singles

Bear Crawls

Air Squat Jumps

5 Cal Assault Bike

Alt Leg Kicks

Butt Kicks

Knee Hugs

5 Ring Rows (5 sec Tempo)

Shoulder Mobility

2 Sets of Active Shoulder Holds (15 Sec)

———————————-

SWOD: Squat Clean Complex

13 Min AMRAP

7 Squat Cleans (115/75)

8 Shoulder to Overhead

9 Strict Pullups

10 Kettlebell Swings (70/53)

40 Double Unders

#inittogether – Partner WOD

Saturday, February 8, 2020

#inittogether – Partner WOD

 Run 200m

10 Flip Plate Squat Cleans (45/35)

10 Cal Row

10 Plate Burpees

10 Pullups

10 Shoulder to Overhead (115/75)

10 Front Squats

10 Cal Assault Bike

It’s A AMRAP!!!!

‘Bring The Mountain Down!’

Friday, February 7, 2020

‘Bring The Mountain Down!’

14 Min AMRAP

Buy In: 200m Run (Dress Warm!!!)

9 Kettlebell Swings (70/53)

8 Goblet Squats

7 Cal Row

6 Box Jumps (24/20)

5 Shoulder to Overhead (135/95)

‘Ultimate Domination’

Thursday, February 6, 2020

‘Ultimate Domination’

Skill: Pull Ups

13 Min AMRAP

Buy In: 400m Run (Dress Warm!!!)

7 Squat Cleans (115/75)

8 Pullups

9 Hang Cleans

30 Double Unders

Pre Warm Up Starts 10 Before Class