Wednesday Aug. 13th
Warm-up
Agility/Speed work
Strength
Back Squat
5-5-3-3-3
WOD 12:00min AMRAP
5 Power Snatches (115/75)
10 Box Jumps (30/24)
15 WBSU’s (20/14)
YOGA Tuesday Aug. 12th
Strength
Push jerk (behind the neck)
3-3-3-3-3
WOD 5RFT
200m run
10 Pull-ups
8 Broad Jump Burpees
Yoga at 7:30pm
Friday Aug. 8th
Strength
OHS – Find 1RM
Partner WOD
Complete all task in any order as a team!
70 cal row/ plank
60 KBS/ air squat hold
50 Box jumps/ plate hold OH
400m MB run/Jump rope
30 Hang Cleans/ Burpees (135/95)
20 Tire Flips jump throughs (together)
10 sprints (20m)
Wednesday Aug. 6th
Strength
Cleans
3-3-2-2-1-1
WOD
Run 200m then,
4RFT
20 WB (20/14)
10 DL (185/135)
Then run 200m to finish
YOGA Tuesday August 5th
Warm up
Agility ladder
Strength
4 sets of pull-ups until failure
WOD 10:00min AMRAP
16 Walking OH Lunges
12 Slam Balls
10 Ring Rows
Yoga class will start at 7:30pm!
Motivational Monday Aug. 4th
Strength
Back Squat
12-12-12-12
L- sits until failure between sets
WOD 5RFT
8 S2OH (135/95)
7 Burpees over box
6 T2B
August schedule is back to our original 2 morning classes (5:30am and 6:30am, and 9am MWF). Also adding yoga on Tuesday nights at 7:30pm, bring your own yoga mat and it will be $5 for non-members. Evening classes will remain the same (5:30pm and 6:30pm).
Thursday July 31st
Strength
EMOM 10:00min
5 DL (275/185)
2 Burpees over bar
WOD 5RFT
7 C2B
10m Bear Crawl
15 Slam Balls
Wednesday July 30th
Group Warm-up
Strength
Snatch Complex-
1 Snatch Grip DL
2 Hang High pull
1 Hang Snatch
WOD 10:00 min AMRAP
7 OHS (20/14)
12 WBSU’s (20/14)
10 Back Extension
Tuesday July 29th
Strength
Bench
3-3-3-3-3
WOD 3RFT
200m run
15 Pull-ups
20 Box Jumps
3 DL (315/225)
Monday “First Day at New Box” July 27th
We will be at new location 16939 E. Colony Dr. 85268!
Strength
Front Squats
5-5-5-5-5
WOD
30 Clean + Jerks “Grace” (135/95)
30 WB
30 DU’s
15:00min time cap
