10.18.2019

WORKOUT 20.2 WORKOUT VARIATIONS Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Rx’d (Ages 16-54) ♀ 35-lb. DBs ♂ 50-lb. DBs Scaled (Ages 16-54) ♀ 20-lb. DBs, hanging...

10.17.2019

SWODTake the first 20-25 Minutes of class to work on a weakness of yours or use this time to stretch and rollout and warmup for the workout. WOD:2 Minutes Max Reps:10 Hand Release Push-ups10 Sit-ups Rest 2 Minutes 3 Minutes Run 200 MetersThen:Max Reps: 10 Box Jump...

10.16.2019

SWOD:Complex Run For time WOD:Teams of 3AMRAP 25:10/7 Calorie Assault Bike10 Slamballs (30/20)100 Meter Run

10.15.2019

SWODBOX SQUAT7 Sets of 3 Squats* Set height to just below parallel.* 1s full stop at bottom. Set #1 – 50% of 1RM Back SquatSet #2 – 55%Set #3 – 60%Sets #4+5 – 65%Sets #6+7 – 70%Rest as needed (1-2 minutes) between sets. WOD3 Rounds:10...

10.14.2019

SWODBench Press 5×5 WODAMRAP 15:5 Strict Pull-ups10 Single Dumbbell Hang Clean and Jerks (50/35)15 AbMat Sit-ups