Author Archives: admin

Mobility
Dynamic

WOD

3 Rounds
400m Run
10 Push Press
20 KB Swings
30 Double Unders
20 KB Swings
10 Push Press

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squat
400m Run
20 Wall Ball

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
20-15-10-5-10-15-20 Box Jumps 24/20
10-8-6-4-6-8-10 Deadlifts 50% of 1 RM

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Pull Ups
Push Ups
Sit Ups
Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
12 Minute AMRAP
20 Double Unders
15 Wall Ball
10 Pull Ups

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
3 Rounds
7 Front Squats 185/125
21 KB Swings 40/25
400m Run

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
7 min AMRAP
15 Hang Power Clean
10 Box Jumps
5 Toes to Bar

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Meeting at the gum – one class – 8:30 am. You can come early to get your mobility on if you like. We will be heading up to the field at Glen Lake School.

Burpee Quarter Mile – Don’t be scared. There will be options to scale so don’t worry. It’s going to be a blast.

What better way to get the rest of your burpees in?!?

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
21-15-9
Front Squat
DB Push Press
Sit Ups

How are you making out with the Burpee Challenge. Burp, burp, burpee!

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
15-12-9-6-3
Burpee Box Jumps
Pull Ups
Bear Walk (between cones) after each set

Burpee Challence this week. Get your Burpee on where ever you are!

Cash Out
Coaches Choice