Monthly Archives: August 2017

8-22

-Buy in(3 rounds)

5-wall squats

20-jumping jacks
-W.O.D. (10 min. )

20-bent over rows 45/35 (stay in control)

400m-run

*Rest 2 min.*

(10 min.)

8-ab wheels

30-mtn. Climbers

200m-run
-cash out

200m-sled

Roll/stretch


8-21

Remember (NO) 9:15 or 10:15 classes on 8/21


8-21

-Buy in(3 rounds)

10-swings

10-up downs

10-air squats
-skill/strength

10 min.- work up to a heavy cluster

*Rest 2 min.*

5 min. Emom 

5 reps at 55-65% of your heaviest lift
-W.O.D. (9-15-21-15-9)

Toes to bar

Box jumps 24/20
-cash out 

100m-farmers carry

Roll/stretch


8-18

-Buy in

5-1 bear complex
-W.O.D.(“Cindy”)20 min. AMRAP

5-pull-ups

10-push-ups

15-air squats
-cash out

Roll/stretch


8-17

-Buy in

10m-bear crawl

10m-inch worm

10m-lunge
-W.O.D.(20 min.)

100m-overhead walk (45/25 plate)

30-double unders or 90 singles

10-hang power cleans (95/65)
-cash out

2-30 sec. sprints of your choice

Roll/stretch


8-16

-Buy in(3 rounds)

10-kettlebell deadlifts

5-pull-ups

10-tricep extension with a plate
-skill/strength(12 min. E2mom)

1-power snatch +1-snatch(full squat) + 3-overhead squats
-W.O.D. (4 rounds)

8-deadlifts (225/155)

16-burpee box overs 24/20
-cash out

200m-sled 

Roll/stretch 


8-15

-Buy in(2 rounds)

10-air squats

20-jumping jacks
-W.O.D.(30 min.)

600m-run

30-hollow rocks

200m-run

10-good mornings 45/35

*at some point row or bike 50 calories*
-cash out

3-arm bars each side

Roll/stretch