WOD

Tuesday, August 4th, 2020

August 3, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 2:00 Cardio Choice into... EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for "Max" Rep Movement (No Measure) Push x Pull Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 15 MINUTES 8 SA DB Power Cleans (R) 8 SA DB Push Jerks

Monday, August 3rd, 2020

August 2, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459 Daily-5 Warm-Up 1:00 Cardio Choice into... AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into... AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No Measure) Full-Body Workout Metcon (3 Rounds for time) 3 SETS ON A 5:00 RUNNING CLOCK... 1:00 Cardio Choice 15 DB C

Sunday, August 2nd, 2020

August 1, 2020
**No Zoom classes Saturday or Sunday** Daily-5 Warm-Up 1:00 Cardio Choice into... EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Sunday Sweat Metcon (AMRAP - Reps) EMOM x 24 MINUTES MIN 1 - :50 Moderate Pace Cardio Choice MIN 2 - :50 Weighted Russian Twists MIN 3 - :50 DB Renegade Row MIN 4 - :50 Burpees (Score is Reps)

Saturday, August 1st, 2020

July 31, 2020
**No Zoom classes Saturday or Sunday** Daily-5 Warm-Up 2:00 Cardio Choice into... AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Full-Body Workout Metcon (AMRAP - Reps) ON A 2:00 RUNNING CLOCK... Max Weighted Wall Sit* -1:00 Rest- 4 SETS FOR MAX REPS 1:00 - Goblet Step-ups 1:00 - Single DB Goblet Swing -1:00 Rest- ON A

Friday, July 31st, 2020

July 30, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 2:00 Cardio Choice into... EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Sprint Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 7 MINUTES 10 DB Facing Up-Downs 10 Tuck Jumps 10 Weighted Sit-Ups -1:00 Rest- AMRAP x 6 MINUTES 8 DB Fac

Thursday, July 30th, 2020

July 29, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 1:00 Cardio Choice into... AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Workout Metcon (6 Rounds for time) EVERY 3:00 x 6 SETS 10/10 SA Bent Over Rows 8/8 SA Push Press 6/6 SA DB Deficit P

Wednesday, July 29th, 2020

July 28, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 2:00 Cardio Choice   into...   EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure)   Full-Body Sweat Workout Metcon (AMRAP - Rounds and Reps) EMOM x 10 MINUTES MIN 1 - :50 Double Unders MIN 2 - :50 Alt. DB Hang Snatch  

Tuesday, July 28th, 2020

July 27, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 1:00 Cardio Choice   into...   4 SETS (:20 ON / :10 OFF)* MOVT 1 - Jumping Jacks MOVT 2 - Up-Downs   *Both movements = 1 Set (No Measure)   Push x Pull Workout Metcon (3 Rounds for time) 3 SETS ON A 5:00 RUNNING CLOCK... 1:00 Cardio C

Monday, July 27th, 2020

July 26, 2020
Join our Zoom classes at 5:30 am, 9 am, and 4:30 pm Join our class using this meeting ID: 464 275 8459   Daily-5 Warm-Up 1:00 Cardio Choice   into...   AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure)   Full-Body Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 8 MINUTES 10 DB Devils Press 20 Tuck-ups -2:00 Rest-  

Sunday, July 26th, 2020

July 25, 2020
**No Zoom classes Saturday or Sunday**   HOME WOD Daily-5 Warm-Up 2:00 Cardio Choice into... AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman (No Measure) Sunday Sweat Metcon (AMRAP - Rounds and Reps) 2 SETS* ON A 6:00 RUNNING CLOCK... 3:00 Moderate Pace Cardio Choice 2:00 Moderate-High Pace Cardio Choice 1:00 Sprint Pace Cardio ChoiceImmediately into...AMRAP x 6 MINUTES 2-4-6-8...and

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