Workouts
Every day is something new. Classes are programmed for you, so all you have to do is SHOW UP! Everyone in each class does the same Workout Of the Day (WOD) which creates a camaraderie among the participants that is unlike any other gym experience.
It's motivating, challenging, and fun! You'll find you won't want to miss out.
May 23
Holiday WOD
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Teams of 3:
PART 1:
2400m row (P1 row, P2 plank, P3 rest)
*12min cap*
PART 2:
3 rounds
P1- OH Alt plate lunges (25/15)
P2- 100m sled pull (45/25)
P3- rest
P1- weighted push-ups (25/15)
P2- 100m sled pull
P3- rest
P1- russian twists (25/15)
P2- 100m sled pull
P3- rest
*30min cap*
May 21
"PICK IT UP!"
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For time w/ partner
2 rounds each:
21 deadlift
21/18 cal row
21 DB snatch
2 rounds each:
15 cleans
15/12 cal row
15 DB snatch
2 rounds each:
9 C+J
9/6 cal row
9 DB snatch
May 20
"LITTLE LAMB"
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AMRAP 25:
5 HSPU
10 pistols
15 pull ups
200m run
May 19
SNATCH COMPLEX
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Every 3min x5:
3 position power snatch + 3 OHS
(hi-hang, hang, floor)
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May 18
"FREEZE TAG"
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AMRAP 35:
P1- 400m run
P2- AMRAP
20 KBS + 160ft double KB front rack carry (53s/35s)
*switch when P1 comes back
*pick up where P2 left off
May 17
"FIVE MINUTE MAJOR"
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AMRAP 5:
100 DU
max rounds:
12 T2B
12 DB/KB front squats (50s/35s)
*rest 5min*
AMRAP 5:
100 DU
max rounds:
9 T2B
9 DB/KB thrusters
*rest 5min*
AMRAP 5:
100 DU
max rounds:
6 T2B
6 DB/KB clusters