WOD

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14
Dec

Tuesday 12/15

Strength:

EMOM 10 Back Squat

Athletes will start at 35% and increase by 5% each minute as you drop a rep. The final minute will be 1 rep at 80%

Workout:

AMRAP 7
Max-Effort Calories (Bike OR Row)
Rest 4
AMRAP 7
Max-Effort Double Dumbbell Box Step Overs

10
Dec

Friday 12/11

Strength:

EMOM 10
3 Deadlift @ 60%

Workout:

For Reps:
At 0:00
Max-Effort Wallballs in an UNBROKEN SET
Rest 2 minutes
Max-Effort Kettlebell Swings 55/35 in an UNBROKEN SET
Rest 2 minutes
Max-Effort Plank (from elbows ONLY)
Rest 2 minutes
Repeat

8
Dec

Wednesday 12/9

Strength:

EMOM 9
Push Press @ 50%
9,7,5,7,9,7,5,7,9

Workout:

AMRAP 5

Cindy

– 15 second transition –

AMRAP 3

Max-Effort Ball Slam OR Alternating Dumbbell Snatch

– 15 second transition –

AMRAP 5

Cindy

6
Dec

Monday 12/7

Strength:

EMOM 10 Back Squat

Athletes will start with 10 reps at 30% and increase by 5% as 1 rep is dropped each minute. The final minute will be 1 rep at 75%.

Workout:

AMRAP 16
1 Power Clean and Jerk @ 50% (of last week’s Clean and Jerk)
10 Box Jump Overs 24/30″

Increase 1 rep on Clean and Jerk each round

3
Dec

Friday 12/4

Strength:

15 minutes to find 1RM Clean and Jerk

Workout:

AMRAP 7
20 Alternating Toe Taps to Slam Ball (10/side)
10 Ball Slams
1 Down and Back Shuttle Run

Rest 2 Minutes

AMRAP 7
10 Air Squats
5 Pull-Ups
1 Wall Walk