Saturday 9/18/21

Saturday 9/18/21

NO Saturday classes today but come in to cheer on your fellow gym friends as they take on the Stronger Together Fall Classic. Event begins at 9AM.

WOD AT HOME: 

AMRAP 18:
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20″)

– With a partner. Partners alternate work and rest.

Friday 9/17/21

Friday 9/17/21

Skill Work:

Pre-Workout: Power Clean 1RM
Build to a heavy single power clean

WOD:

AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

Mission Fit:

AMRAP 12:
100m Run
:30 Plank hold
15 Sit-ups

Thursday 9/16/21

Thursday 9/16/21

WOD:

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

Skill Work:

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

Mission Fit:

14 Minute AMRAP
30 Double unders
3 Pull-ups
6 Broad jumps
9 Air squats

Wednesday 9/15/21

Wednesday 9/15/21

WOD:

9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1

Skill Work:

Accumulate:
25 GHD Sit-ups
25 GHD Hip Extensions
25 Weighted Knee Raises
25 GHD Hip Extensions

Mission Fit:

3 Rounds for Time

15 Echo Bike Calories

10 Burpee Box Jump Overs

5 Wall Walks