EMOM for 24 Minutes
1. 15/12 Assault Bike
2. 10 TTB
3. 10 Dumbbell Box Step Overs 50/35 (per hand)

Mens Rx Reps = 280
Womens Rx Reps = 256

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

“Fran”

21-15-9:
Thrusters (95/65)
Pull-Ups

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

 

Teams of 3:
AMRAP 30:
100/75 Cal Airdyne (75/50 Assault/Row)
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

 

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

 

 

Hang Squat Snatch

Build to a Heavy Single

 

AMRAP 10:
10 Hang Squat Snatches 75/55 (M 65/45)
30 Double Unders

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

Teams of 3
AMRAP 25:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

 

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

E2MOM x 10 min (5 sets) – 5 reps @ 75%

AMRAP 15:
15 Power Snatches 75/55 (M 65/45)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Buy in: 400 Meter

AMRAP 12:

6 Pull Ups

6 Wall Balls

 

Rest 5 min

 

AMRAP 15:
30/21 Cal Airdyne (20/15 Cal Assault or Row
20 Box Jumps (24/20)
10 Deadlifts (245/165)

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm