Friday 9/1

**Hopefully we get some water moving down today!! Stay strong guys!!**

At home with no equipment 

3 RFT 

800m run or 4 min run

50 air squats

At home with equipment

Amrap 10

10 clean and jerk 135/95

20 weighted sit ups

Thursday 8/31

**As of now the electricity is still off so we will be closed until we can get it back on.  We have a private FB group called NorBeau Members where you can also stay up to date. Send me a request and I will add you!

Wednesday 8/30

**We will be closed all day on Wednesday! We are praying for all those who have been affected by the floods!**

**If you would like to get a workout in at home, I will post several options for you to do**

Tabata -- 8 intervals each of -- 20 sec on 10 sec off

Push ups

Sit ups

Air squats

Burpees

Complete all 8 intervals of push ups, then sit ups.. etc

3 RFT 

75 double unders

24 kettlebell snatch 53/35 (12R/12L)

1 min plank hold

Amrap 6

3 strict hspu

3 strict push ups

Tuesday 8/29

Wod

6 rounds

2 min on 1 min off

10 power snatch 95/65

10 burpee

10 toe to bar

**We will close the gym today at 1:00pm. Information regarding tomorrow will be posted tonight**

 

Monday 8/28

"Fran"

21-15-9

Thruster 95/65

Pull up

***We will not have any official class times but the gym will be open today until 5:00pm. Come by and workout at anytime between now and then. Be safe, be smart and be careful! 

Tomorrow's schedule will be posted at 8:00pm this evening here on Facebook, the website and BTWB. Sorry for any inconvenience!***

Friday 8/25

Wod

Emom x 15

12-20 cal row

12-20 burpee

1-3 wall walks

Coach will tell you what reps you need to try and hit of each exercise!!

Thursday 8/24

Wod

4 RFT 

40 wallballs 20/14

30 jump over box 24/20

100m farmers carry 53/35

Today we are not jumping on top of the box, we are jumping over the box. If you can't jump over the box we can use a bench or the parrellets, but find something to jump over.

Wednesday 8/23

Wod

For Time

50 clean and jerks 135/95

Attack this workout one of two ways

A. Go solo and storm through as fast as possible

B. Partner up and alternate reps back and forth giving you some built in rest (both partners complete 50 reps)

Tuesday 8/22

Amrap 25

400m run

15 chest to bar pull ups

30 push ups

45 squats

Monday 8/21

Strength

Back Squat 4 x 5 

Front Squat 4 x 5

Wod

Tabata - alternate back and forth

KBS 70/53

Double Under

Friday 8/18

Wod

7 Rounds

1 min row(hard)

2 min rest

1 min sled push(walking the entire minute)

2 min rest

Thursday 8/17

"Bring a Friend Day"

Partner up and split reps 

50-40-30-20-10

Dumbbell snatch 70/50

Target burpee

Scale weight as needed

Wednesday 8/16

Wod

4 rounds

Amrap 3

50 double unders

12 toe to bar

15 dumbbell thruster 50/35

Rest 1 min between

Start each amrap from the beginning each round

Tuesday 8/15

Wod

Touch n go Power clean

Emom x 15

Min 1-5: 5 reps

Min 6-10: 3 reps

Min 11-15: 1 rep every 30 sec

Monday 8/14

Wod

Amrap 16

400m run

20 wallballs 

Rest 90s

400m run

20 KBS

Rest 90s

Friday 8/11

Wod - Option A

For Time

100 pull ups

80 wall ball 20/14

60 push ups

40 KB single arm OHS 53/35

20 double KB clean & jerk 53/35

10 muscle up

Wod - Option B

For Time

60 wall ball 20/14

50 pull ups

40 OHS 75/55

30 KBS 70/53

20 double KB clean & jerk 53/35

10 bar muscle up

"Have fun"

Thursday 8/10

Wod

2 rounds each for time 

45/35 cal row

35 burpees to plate

2 min rest 

Cash out

800m run with medball 20/14

Wednesday 8/9

Wod

7 RFT 

10 front walking lunge 155/105

8 hang power clean 155/105

6 front squat 155/105

Work with a partner and alternate each movement. Meaning partner A does lunge then partner B does lunge.. etc

Tuesday 8/8

Wod

Amrap 16

50 double unders

2 rope climbs

15 push ups

20 squats

Monday 8/7

Wod

Amrap 7

3-3-6-6-9-9... etc

Power clean 135/95

T2B

Friday 8/4

Wod

2 RFT

22 chest to bar pull ups

22 burpee box jump overs 24/20

10 min time cap

Scale to regular pull ups if needed

Thursday 8/3

Wod

"Bring a Friend Day"

Double Tabata

40 sec on 20 sec off

Row calories

Kettlebell swing 70/53

Walking lunge 

Score is the least number of reps achieved in any round

Wednesday 8/2

Weightlifting Wednesday 

Back squat 4 x 6 

Front squat 4 x 5

Banded Good morning 4 x 20

V-up 4 x 15