9/4/20
WOD
Every 2:00 for 8 sets:
3 Front Squats + 4 Back Squats
Tabata:
Sit-ups
Single-unders
Plank
Double-unders
*Class sign up required.
Train At Home
Tabata:
Sit-ups
Squats
Plank
Lunges
Toes-to-target
9/3/20
WOD
3 rounds for time of:
Run 800m
20 Single-Arm Devils Press, 50/35-lbs.
20 Box Jump Overs, 24”/20”
Train At Home
3 rounds for time of:
Run 800m
20 Object Devils Press
20 Broad Jumps
*Class sign up is required.
9/2/20
WOD
Every 3:00 for 5 sets:
Sumo Deadlift 10-8-6-4-2 reps
15 minute EMOTM:
1: Max Bar Muscle-ups
2: Max Sumo Deadlift High Pull, 75/55-lbs.
3: Rest
*Class sign up is required.
Train At Home
20 minute EMOTM:
1: Max Object Rows
2: Max Object Sumo Deadlift High Pull
3: Max Chair Dips
4: Rest
9/1/20
WOD
12 Minute AMRAP of:
100m Sled Drag
18 Single Arm DB Hang Squat Clean, 50/35-lbs.
Rest
12 Minute AMRAP of:
2 Rope Climbs
18 Single Arm DB Push-Press, 50/35-lbs.
*Class sign up is required.
Train At Home
12 Minute AMRAP of:
12 Push-ups
18 Object Cleans
Rest
12 Minute AMRAP of:
12 Burpees
18 Object Push Press
8/31/20
WOD
Every 2:00 for 7 sets:
1 Push Jerk + 2 Split Jerk
14 minute AMRAP:
7 KBS, Heavy
7 Strict HSPU
*Class sign up is required.
Train At Home
21 minute AMRAP:
14 Object Swings
7 Pike HSPU
300m Run
8/30/20
WOD
Rest Day
8/29/20
WOD
”Jenny”
20 Minute AMRAP of:
20 Overhead Squats, 45-lbs.
20 Back Squats, 45-lbs.
400m Run
*Class sign up is required.
Train At Home
20 Minute AMRAP of:
20 Object Overhead Squats
20 Goblet Squats
400m Run
8/28/20
WOD
Every 2:00 for 7 sets:
Back Squat, 3 reps
Every 2:00 for 7 sets:
Snatch, 3 reps
*Class sign up is required.
Train At Home
Tabata
8 Rounds of :20 on/:10 off for each of the following:
Sit-ups
Air Squats
Toes-to-target
Jumping Lunges
Plank
*Rest 1 Minute between Tabatas
8/27/20
WOD
3 rounds for time of:
Row 1500m
150 Double-unders
Train At Home
3 rounds for time of:
Run 1500m
150 Double-taps
*Class sign up is required.
8/26/20
WOD
Every 8:00 for 4 sets:
7 Power Clean
Run 200m
5 Front Squats
Run 200m
3 Squat Cleans
Train At Home
Every 8:00 for 4 sets:
12 Object Cleans
Run 200m
8 Object Squats
Run 200m
4 Object Cleans
*Class sign up is required.