Tuesday 10/1

Performance and Fitness Wod 

Emom x 24 (8 rounds)

Min 1: 5-10 T2B

Min 2: 5-10 double KB clean and jerk

Min 3: 5-10 burpee

Monday 9/30

Strength

3 rep max back squat

Performance WOD

Amrap 10

10 overhead squat 115/75

30 double under

Fitness WOD

10 overhead squat (pick load)

30 double under 

Friday 9/27

Strength

TNG Power Snatch 5 x 3

Performance Wod 

15-12-9

Power Snatch 155/105

Bar facing Burpee

Fitness Wod 

15-12-9

Power Snatch (pick load)

Bar facing burpee 

Thursday 9/26

Performance and Fitness Wod 

Amrap 20

50-40-30-20-10

Kettlebell swing 53/35

Abmat sit ups

Push ups

Wednesday 9/25

Performance and Fitness WOD

Back Squat 3 x 3

Split Jerk 3 x 3

Optional Conditioning 

4 RFT 

400m run

50 air squats

Tuesday 9/24

Performance WOD

3 rounds each for time

1000m row

25 push press 95/65

25 T2B

Rest 3 min between rounds

Fitness WOD

3 rounds each for time

1000m row

25 push press 

25 toe to kettlebell 

Monday 9/23

Performance WOD

5 RFT 

30 wall balls 20/14

60 double unders

6 muscle up

Fitness WOD

5 RFT

30 wall balls

60 double unders

12 pull ups

Friday 9/20

Performance Wod 

Amrap 7

3-3, 6-6, ... ect

Thruster 95/65

T2B

Fitness Wod 

Amrap 7

3-3, 6-6, ... ect

Thruster 95/65

Hanging knee raises

Thursday 9/19

Performance and Fitness WOD

Amrap 20

50 double DB power clean 

100 single under

50 double DB burpee 

100 single under

50 double DB snatch

100 single under

Wednesday 9/18

Performance WOD

Amrap 13

25/20 Cal Row

20 pistol

15 handstand push up

Fitness WOD

Amrap 13

25/20 Cal Row

20 Split Squats

15 piked handstand push ups

Tuesday 9/17

Performance and Fitness Wod 

5 sets

Squat clean + squat clean + squat clean & jerk

Core Cash Out

5 supersets

RDL 5 x 3

DB bent over row. 5 x 8

Monday 9/16

Strength

Bench Press 3 x 3

Performance WOD

Amrap 15

200m run

20 chest to bar pull ups

20 ring dips

Fitness WOD

Amrap 15

200m

20 pull ups

20 box dips

Friday 9/13

Strength

Front Squat

Find a heavy single

Performance WOD

3 RFT 

10 squat clean 155/105

10 push jerk 155/105

Fitness WOD

3 RFT 

10 squat clean 115/75

10 push jerk 115/75

Thursday 9/12

Performance and Fitness WOD

Amrap 16

400m run

200m farmers carry

Wednesday 9/11

“Always Remembered”

Teams of 2, For Time

Row 2001m

Then

4 rounds

9 rope climbs

11 bear complex 135/95

Then 

Row 2977m

“Always Remembered” is an annual workout to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City.  The 2001m row represents the year.  The 4 rounds represents the four planes.  The 9 rope climbs represents the month.  The 11 bear complexes represents the day.  The 2977 meter row represents the lives lost.  Grab a buddy and work hard for those who lost their lives that day.

Tuesday 9/10

Strength

Bench press 5 x 5

Seated box jump 5 x 5

Performance and Fitness WOD

Amrap 10

100 double unders

20 burpee box jump

Monday 9/9

Performance WOD

2 RFT 

25 deadlift 115/75

25 hang power snatch 115/75

25 overhead squats 115/75

25 chest to bar pull ups 

Fitness WOD

2 RFT 

25 deadlift (pick load)

25 hang power snatch 

25 overhead squats 

25 pull ups 

Friday 9/6

Performance and Fitness WOD

Emom x 24

1: Rope Climbs 1-3 or Strict Pull Up 5-10

2: T2B or hanging knee raises 10-20

3: Run 100m-200m

4: Push Up 10-20

Thursday 9/5

Bring a Friend Day

Amrap 20

Split reps as desired

1000m row

100 Russian twists 10/10

50 box jumps 24/20

Wednesday 9/4

Strength

Every 90 sec x 10

1 Clean and Jerk

Performance WOD

Amrap 10

8 cleans & jerk 135/95

10 bar facing burpee

Fitness WOD

Amrap 10

8 clean & jerk 95/65

10 bar facing burpee

Tuesday 9/3

Strength

Back squat 3 x 5

Wod

50-40-30-20-10

Double under

10-8-6-4-2

Thruster

Monday 9/2

Labor Day Schedule

9:00am class only!!

Performance Wod 

“Eva”

5 RFT 

800m run

30 kettlebell swing 70/53

30 pull ups

Fitness WOD

“Partner Eva”

5 RFT

400m run (both partners run)

15 kettlebell swing (each)

15 pull ups (each)