8 EMOM
5 Goblet squats
5 KB swings
2 min rest
8 EMOM
10 KB Back Squats
5 KB Good Mornings
2 min rest
16 E2MOM
10 KB Overhead Lunges
5 Hand Release Push-ups
A: Overhead Squat Work
B: 15 Squat Snatches for Time
C: 8 min AMRAP
10 Alt DB Snatch 5/5
10 Russian Twists 5/5
10 Windmills 5/5
For Monday we will have two classes only, at 9 & 10am. Click here to grab your spot.
300m run
30 kb swings
30 lunges 15/15
30 dead bugs
30 push ups
200m run
20 kb swings
20 lunges
20 dead bugs
20 push ups
100m run
20 burpees
100m run
20 kb swings
20 lunges
20 dead bugs
20 push ups
200m run
30 kb swings
30 lunges
30 dead bugs
30 push ups
300m run
Open Gym – Click here to schedule your spot at 9 or 10am.
3 Rounds for Time of:
150 Mountain Climbers
20 Downward Dog Push-ups
30 DB Snatches (15 each side)
40 DB Front Squats
50 Double Unders
A: Find 1-Rep Max Rep Sumo Deadlift
B: For Time
20 Box Jumps (20/24)
20 Russian Twists
20 DB Push Presses
20 Pike Raises
200m Run
A: Find 1RM Push Press
B: Every Minute on the Minute of:
7 DB Bent Rows
7 DB Thrusters
A: 4 min AMRAP of:
50 Double Unders
15 Downward Dog Push-ups
15 (each side) DB Lunges
Rest 1 Minute
B: 4 min AMRAP of:
30 Double Unders
25 Downward Dog Push-ups
25 (each side) DB Lunges
C: 2 Rounds of 30 seconds each:
Left Side Plank
Right Side Plank
Front Plank
Heel Touches
Reverse Crunches
Flutter Kicks
A: Max Clean
B: 15 min AMRAP of:
15 KB Swings
15 Push-ups
15 Dead bugs
500M Row
For Time:
200m Overhead Plate Carry
30 DB Renegade Rows
40 DB Hang Clean and Jerks
50 Pke Rases
40 DB Hang Clean and Jerks
30 DB Renegade Rows
200m Overhead Plate Carry
Open gym – please click here to schedule your spot.
17.1(ish) – 20 min Time Cap
10 Alternating DB Snatches (25/45)
15 Burpees Box Step-up
20 Alternating DB Snatches
15 Burpees Box Step-up
30 Alternating DB Snatches
15 Burpees Box Step-up
40 Alternating DB Snatches
15 Burpees Box Step-up
50 Alternating DB Snatches
15 Burpees Box Step-up
A: 12 minute EMOM of: 2 Clean + Jerks @ 65% your 1RM
B: Front Squats 3.3.4.4.5 (Add Weights Each Round)
C: 12 Alternating Tabata Rounds of:
Right Plank, Left Plank, Elbow Plank, See the Lights Sit-ups
A: Presses 3.3.2.2.1 (add weight for each round)
B: Max reps drop set @ 65% of your max for that day
C: 3 Rounds For Time of:
15 KB Deadlifts (53/35)
15 KB Swings (53/35)
15 V-ups
200m run
So far skies look like they’ll be okay for tomorrow — fingers crossed!
A: 30-min Clean Clinic
B: For Time
40 Empty Bar Stationary Lunges
30 Empty Bar Push Presses
20 Empty Bar Overhead Squats
10 Burpees
Update: Sorry all, but the air is bad again so we’re canceling classes for the rest of today.
Front Squats 6.6.6.6.6 (All Rounds @ 60% of 1RM)
Partner WOD – From a Distance – Score is time + reps
P1: Runs 100m w/Wallball While: P2: Completes AMRAP of Wallball Cleans
P2: Runs 100m w/Wallball While: P1: Completes AMRAP of Wallball Cleans
P1: Runs 100m w/Wallball While: P2: Completes AMRAP of Wallball Presses
P2: Runs 100m w/Wallball While: P1: Completes AMRAP of Wallball Presses
P1: Runs 100m w/Wallball While: P2: Completes AMRAP Push-ups
P2: Runs 100m w/Wallball While: P1: Completes AMRAP Push-ups
P1: Runs 100m w/Wallball While: P2: Completes AMRAP of Wallball V-ups
P2: Runs 100m w/Wallball While: P1: Completes AMRAP of Wallball V-ups
(Each partner will complete a run and the movement for each part – Please complete all the movements from your own space, no sharing space or equipment)
Update on air quality… it’s not better yet! We are following the quality censors on http://purpleair.com. Until we are back in the Orange zone we will not be able to reopen for outdoor workouts. Please contact us if you have any questions.
Update: We are canceling 10am due to poor air quality. Stay safe!
Open Gym – Click here to schedule a 9 or 10am spot.
17.1(ish) – 20-min time cap:
10 Alternating DB Snatches (25/45)
15 Burpees Box Step-up
20 Alternating DB Snatches
15 Burpees Box Step-up
30 Alternating DB Snatches
15 Burpees Box Step-up
40 Alternating DB Snatches
15 Burpees Box Step-up
50 Alternating DB Snatches
15 Burpees Box Step-up
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