Sunday, October 24, 2021

Oct 23, 2021
1 min read

Warm up:

walk/jog 2 laps or 3 mins on bike/Row

stretch hips (hip circuit)

3 min AMRAP OF:

3 Push ups5

3 sit ups

3 Air Squats

WOD (Partners)

3 Rounds of

15 Tire Flips (together)

20 OH Med ball throws (6 ft)

25 wall Balls (5’s)

30 DB Snatches (35/50)

35 Push ups

40 High Knees

* 25 min Time Cap

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

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Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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