WOD / Events

Power Yoga with Sarah at 8:00 AM!
Start your day right!

Conditioning
EMOM 30
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 64 Double Unders (FX: 48) (RX+: 72)
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
4) AMRAP 50′ Shuttle Runs
5) Rest
6) Rest

Finisher
1:00-2:00 Foam Roll Calves
1:00-2:00 Saddle Pose
1:00/1:00 Couch Stretch

Squad WOD
AMRAP 26
40/30 Calorie Row (FX: 30/22)
40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)
40/30 Calorie Row (FX: 30/22)
6 Rope Climbs (FX: 4) (RX+: 8)
40/30 Calorie Row (FX: 30/22)
40 Power Clean (135/95) (FX: 95/65) (RX+: 60)

Strength
Every 2:00, 3 Rounds
1) 8/8 Tempo 3″ Front Foot Elevated Goblet Split Squat
2) 8/8 Tempo Single Dumbbell Row
*3s down for both tempos

Conditioning
For Time:
40-30-20-10 Wall Balls (20/14) (RX+: Unbroken)
20-15-10-5 Burpee Box Jump Over (24/20) (RX+: 30/24)
*14:00 Cap
*FX: 30-20-20-10 / 15-10-10-5

Conditioning
5 Rounds for Time:
15 Toes to Bar (FX: 10)
3 Power Snatch (155/105) (FX: 115/80) (RX+: 175/125)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 5 Snatch Grip Deadlift (80-85% 1RM Snatch OR 35-40% 1RM Deadlift)
2) 10 Prone Snatch Grip PVC Press
3) 25 Underhand Banded Pullaparts

Build up your core strength and flexibility tonight at 5:45 PM during Core-Flex!

Strength
Every 3:00, 5 Sets
1-2) 5 31X-Tempo Back Squat (60-65%)
3-4) 5 30X-Tempo Back Squat (65-70%)
5) 5 Back Squat (70-75%)
*31X-Tempo: 3s down, 1s pause in squat
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Extension w/ Rig

Conditioning
6 Rounds of :10 on/:20 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Strict Press (50-60%)
2) 6-8 Tempo Strict Chin-Ups (FX: Banded)
3) 6-8 Tempo Side Plank Hip Touch (Alternate Sides each round)
*X13-Tempo – 1s pause at top, 3s down for everything

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10 Handstand Push-Ups (FX: 7) (RX+: 3″/2″ Deficit)
50 Double Unders (FX: 35)
10 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Clean + 1 Hang Power Clean (↑, start at 50-60% 1RM CJ)
5-8) 1 Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
EMOM 12
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)
2-4)
AMRAP
21 Air Squats
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
9 Burpees Over Kettlebell

Start your Sunday morning with us!
Power Yoga at 8 AM!
Friends and family (non-members) welcome for a $10 drop-in.

Strength
Every 1:30, 3 Rounds
1) 8-10 Incline Seal Row w/ Pause at Top
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
AMRAP 12
500/400m Row (FX: 400/300m)
20 Hand Release Push-Ups (FX: Push-Ups)
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20)

Seventh Heaven 7:15 AM
Squad WOD: 9 & 10 AM

Join us for Power Yoga TOMORROW, Sunday at 8 AM!

Squad WOD
4 Rounds of 6:00 on/2:00 off – w/ Partner
400m Team Run (FX: 300m OR 400m Split)
into…
AMRAP – Alternate Full Movements
15 Sit-Ups
12/9 Calorie Ski / Bike (FX: 9/6)
9 Box Jump Overs (24/20)
6 Burpees
30 Double Unders