Friday 10-1-21

Friday 10-1-21

Teams of 2

AMRAP 24

40 Box Jumps (24/20)

30 Dumbbell Thrusters (50s/35s)

20 Dumbbell Push-ups (50s/35s)

*Every 3:00 both will complete 15 sit-ups.

Wednesday 9-29-21

Wednesday 9-29-21

Conditioning:

AMRAP 20

20 Calorie Row 

20 Alternating Pistols

20 Burpees

Tabata Core Blast:

Hollow Hold

Arch Hold

Flutter Kicks

Criss Cross Mountain Climbers

Tuesday 9-28-21

 Tuesday 9-28-21

On the 1:30 x 8

Sets 1-3: 3 Position Snatch 

Sets 4-8: 2 Snatches 

Conditioning:

AMRAP 5

5 Power Snatches (115/85)

10 Chest to Bar Pull-ups 

Rest 3:00

AMRAP 5

5 Clean and Jerks (115/85)

10 Toes to Bar

Monday 9-27-21

 Monday 9-27-21

On the 2:00 x 5

Tempo Front Squats 

Conditioning:

AMRAP 10

10 Deadlifts (235/165)

10 Handstand Push-ups

Saturday 9-25-21

 Saturday 9-25-21

Teams of 2

Buy In: 100 Calorie Row 

12 Rounds 

10 Lateral Jumps Over the Erg

10 Kettlebell Swings (53/35)

10 Goblet Squats (53/35)

Buy Out: 100 Calorie Row

Friday 9-24-21

 Friday 9-24-21

Conditioning:

100 Double Unders 

40 Alternating Dumbbell Snatches

40 Single Arm Overhead Dumbbell Lunges

80 Double Unders 

30 Alternating Dumbbell Snatches

30 Single Arm Overhead Dumbbell Lunges

60 Double Unders 

20 Alternating Dumbbell Snatches

20 Single Arm Overhead Dumbbell Lunges

40 Double Unders 

10 Alternating Dumbbell Snatches

10 Single Arm Overhead Dumbbell Lunges

Dumbbell Weight(50/35)

Time Cap: 20:00

Core Blast:

4 Rounds

5 3-Way Straight Leg Sit-ups 

10 Plank Jack + Ruck Jump

Time Cap: 10:00

Photo Quote from @rxmindset2.0_

Wednesday 9-22-21

 Wednesday 9-22-21

Stations: Work :60/ Rest :30

3 Rounds 

Toes to Bar

Wallballs

Wallwalks

Rope Climbs

Plank Up/Downs

Assault Bike 

Rest

Tuesday 9-21-21

 Tuesday 9-21-21

On the 2:00 x 6

Deadlifts

Conditioning:

AMRAP 15

5 Clean and Jerks (135/95)

10 Chest to Bar Pull-ups 

15 AbMat Sit-ups

Monday 9-20-21

 Monday 9-20-21

On the 2:00 x 5

Front Squats

Conditioning:

AMRAP 4

10 Power Snatches (95/65)

10 Box Jumps (24/20)

Rest 2:00

AMRAP 4

8 Power Snatches (115/85)

8 Box Jumps (24/20)

Rest 2:00

AMRAP 4

6 Power Snatches (135/95)

6 Box Jumps (24/20)

Saturday 9-18-21

 Saturday 9-18-21

AMRAP 24

Teams of 3

60 Pull-ups 

60 Plate Ground to Overhead (25/15)

60 Plate Lunges (25/15)

*Every 3:00 complete 20 Double Unders.

Friday 9-17-21

Friday 9-17-21

On the 1:30 x 8

Sets 1-3: 3 Position Cleans

Sets 4-8: 1 Clean

Conditioning:

AMRAP 12

15/12 Calorie Row 

12 Thrusters (115/85)

Immediately into 6:00 to find a heavy thruster.

Wednesday 9-15-21

 Wednesday 9-15-21

Take 20:00 to find a new 1 Rep Max Deadlift.

Conditioning:

3 Rounds

21 Dumbbell Clean and Jerks (50s/35s)

15 Dumbbell Box Step-Overs (50s/35s) (24/20)

9 Dumbbell Deadlifts (50s/35s)

Tuesday 9-14-21

Tuesday 9-14-21

EMOM x 8 (Alternating Movements)

16 Wallballs 

8 Handstand Push-ups 

Rest 5:00

EMOM x 8 (Alternating Movements)

40 Double Unders 

10 Toes to Bar 

Conditioning:

AMRAP 8

2 Alternating Pistols 

2 Burpees

*Each round increase by 2 Reps until time expires.

Monday 9-13-21

 Monday 9-13-21

On the 1:30 x 8

Split Jerks: Find a heavy single

Conditioning:

On the 3:00 x 5

30 Lateral Jumps Over the Barbell 

20 AbMat Sit-Ups

10 Overhead Squats (135/95)

*Score is slowest round.

Saturday 9-11-21

 Saturday 9-11-21

“9/11 Tribute”

2001 Meter Run or Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest to Bar Pull-ups 

11 Power Cleans (175/115)

11 Handstand Push-Ups

11 Kettlebell Swings (53/35)

11 Toes to Bar 

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 Meter Row or Run

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Friday 9-10-21

 Friday 9-10-21

Take 15:00 to work on handstand walking or progressions.

Conditioning:

AMRAP 4

10 Box Jump-Overs (24/20)

10 Push-ups 

Rest 2:00

AMRAP 4

10 Box Jumps (24/20)

10 V-ups

Rest 2:00

AMRAP 4

10 Box Step-Ups (24/20)

10 Box Dips

Wednesday 9-8-21

 Wednesday 9-8-21

“Heroes of Kabul”

Tribute WOD

13 Rounds 

8 Pull-ups 

26 Air Squats 

21 Kettlebell Swings(53/35)

Weighted Vest (20/14)

Tuesday 9-7-21

 Tuesday 9-7-21

On the 2:00 x 10

Sets 1-3: 5 Press

Sets 4-6: 4 Push Press

Sets 7-10: 3 Push Jerks

Conditioning:

AMRAP 10

30 Double Unders 

15 Burpees 

30 Double Unders 

15 Deadlift (135/95)

30 Double Unders 

15 Push Jerks (135/95)

Monday 9-6-21

Monday 9-6-21

Please book your spot on MindBody for a special Labor Day WOD! 10:00am class only😊

Saturday 9-4-21

 Saturday 9-4-21

Teams of 2

Buy In: 1000 Meter Sandbag Run

2 Rounds

200 Foot Sled Pull

30 Sandbag Ground to Over Shoulder

200 Foot Sled Drag

Buy Out: 1000 Meter Sandbag Run

Friday 9-3-21

Friday 9-3-21

On the 1:30 x 10

Sets 1-5: 3 Position Power Snatch 

Sets 6-10: 1 Power Snatch

Conditioning:

2 Rounds 

30 Calorie Row 

10 Deadlifts (235/165)

30 Double Unders 

2 Rounds 

20 Calorie Row 

10 Deadlifts (235/165)

20 Double Unders 

2 Rounds 

10 Calorie Row 

10 Deadlifts (235/165)

10 Double Unders