WOD

Refer A Friend

Invite A Friend To Check Us Out!
24
Jan

Monday 1/25/2021

Warm-Up

3 Sets:

5 Cal Row
20 Single Unders
5 Power Jumps
3 Inchworms

Strength/Skill

Complete 5 Sets:

Clean x 3 Reps – Weight by feel

WOD

Row 4 Minutes for Max Calories

Rest 2 Minutes

Then,

4 Minute AMRAP

15 Hang Power Cleans 95/65
30 Double-Unders

Score = Total Reps

Sweat

Warm-up

3 Sets

10 air squats
10 banded pull-aparts
5 push-ups

WOD

21 Minute AMRAP:

Every 3 min. Complete 3 burpees

5 power jumps
10 deadlifts
15 pulldowns/ring rows
20 double unders/ singles/ Jacks

22
Jan

Saturday 1/23/2021

Warm-Up

Tabatta Row

WOD

Complete the Following for Time

500 Meter Row
24 Alternating DB Hang Clean to Push Jerks 50/35
24 Burpees Over the Rower
500 Meter Row
12 Alternating DB Hang Clean to Push Jerk
12 Burpees Over the Rower
500 Meter Row
8 Alternating DB Hang Clean to Push Jerk
8 Burpees Over the Rower

Compare to: 9/5/2020

21
Jan

Friday 1/22/2021

Warm-Up

3 Sets:

20 Jumping Jacks
10 Passthrough Lunges
10 Shoulder Taps

Strength/Skill

Every Two Minutes For for 10 Minutes (5 Sets):

Hang Snatch or Hang Power Snatch x 3 Reps

WOD

4 Minute AMRAP:

7 Pull-Ups
7 Burpees
15 Air Squats

Rest 2 Minutes

4 Minute AMRAP:

7 Pull-Ups
7 Burpees
15 Air Squats

Score = Total Reps

__________________________________________________________

Sweat Class

Warm up

3 Sets:

:30 jog
10 banded pulldowns
5 push ups

WOD

EMOM for 20 min. ( 5 sets)

Floor press
DB row
Single unders/ jumping jacks
Toes-to-post

Work effort for 30-40sec.

20
Jan

Thursday 1/21/2021

Warm-Up

2 Sets:

20 Mountain Climbers
Empty Barbell Row x 6 Reps
Empty Barbell Strict Shoulder Press x 6 Reps
10 Pineapple Pickers

Strength/Skill

Complete 3 Sets:

Barbell Row x 6 Reps
Seated Dumbbell Press x 6 Reps

WOD

Complete 8, 1 Minute AMRAPs:

10 Kettle Bell Swings 53/35
10 Reverse KB Goblet Lunges 53/35

Rest 1 Minute Between Sets, Start over each AMRAP

Score = total reps

19
Jan

Wednesday 1/20/2021

Warm up

3 Sets:

10 Pineapple Pickers
10 Slow Air Squats
:20 Plank Hold

Strength/Skill

Every 2 Minutes For 12 Minutes (6 Sets):

Back Squat x 5 Reps @60-65%

WOD

Every 2 Minutes For 12 Minutes (6 Sets):

5 Deadlifts 275/190
10 Burpees

____________________________________________________________________________

Sweat Class

Warm up

3 Sets:

:30 jog
5 power jumps
10 banded side steps

WOD

15 Minute AMRAP

5 hang power clean to overhead
20 toe taps to object
5 burpees
20 skiers

1 2 3 188