WOD

October 7 Class Program

A) Deadlift

14 sets, 3 deadlifts every 30s

 

B) 15min EMOM

1st : 10-12 Strict Press

2nd : 4-10 Supinated Pull Ups (or negatives)

3rd : 20-30s Hollow Hold

 

C) 6 Rounds for Time

8 Burpee Box Jump Over

10 American KB Swings @ 24/16kg

12 Alternating Goblet Reverse Lunge @ 24/16kg

 

D) 30s/Side Tall Kneeling Pallof Press

8 Barbell Hip Thrusts From Floor @ 2116

October 3 Class Program

A) Back Squat

8min E2MOM

10 Back Squats @ Challenging Weight

 

B) 10min EMOM

E2MOM

8-12 Strict Dips

8-12 Ring Rows/TRX Rows

 

C) 20min AMRAP

15 cal Assault Bike/Row

12/side Single Arm Hang Clean to Overhead @ 50/35lbs

9 Box Jumps @ 24/20 inches w/ step down

October 2 Class Program

A) 15min @ 75%/Moderate Effort

21 Cal Row

15 Cal Bike

9 Cal Ski Erg or 1 lap around the building

 

B) 15min @ 75%/ Moderate Effort

300M Row

20 Alt Step Ups

50ft/side Suitcase Carry

 

C) 15min @ 75%/ Moderate Effort

0.6 Mile Assault Bike

200M Ski Erg

50ft Quadruped Bear Crawl

October 1 Class Program

A) Clean

10min EMOM

Perform 2 Power Cleans + 1 Squat Clean @ Moderate to Challenging Load

 

B1) Goblet Rear Foot Elevated Split Squat

4X6-8/leg @ 41X1

Rest 1-2min between sets

B2) Supinated Barbell Bent Over Row

4X12-15 @ 11X1

Rest 1-2min between sets

 

C) 4 sers @ 85-90%/Tough but Sustainable Effort

3min

12/9 Cal Row

6 Hang Cleans @ 115/75lbs

6 Front Squats

Rest 2min

September 30 Class Program

A) Deadlift

7 Minute EMOM

5 Every Minute @ Moderate Challenging Weight

+

B1) Seated Strict Press

5×8 @ 21X1

Rest 1-2 Minutes

B2) Pronated Pull-up

5×3-5 @ 5-10 Seconds eccentric

Rest 1-2 Minutes

+

 

C) For Time

Buy In: 15 Burpees

3 Rounds:

75 Double Unders

20 Wall Balls

Buy Out: 15 Burpees

+

D) 8 Minute EMOM

1st 30 Sec Hollow Hold

2nd 30 Sec Alt Eccentric Single Leg Squat to Box/Bench

September 27 Class Program

A) Snatch

12-15min EMOM

2 Power Snatches + 1 Low Hang Power Snatch

 

B) 30min EMOM @ 80%

1st: 3 Snatches + 5 Toe to Bar

2nd: 30s Row

3rd: 30s Bent Over Barbell Row

4th: 5 Push-Press + 3-5 Strict Pull-ups

5th: 30s Assault Bike

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