Monthly Archives: December 2019

12/6/19


709 BOX BRIEF!!


FREE Class Friday is TOMORROW!!!!
Bring in friends and family for FREE to any of our scheduled classes!!!!
No experience needed!!!


Partner WOD* (AMRAP 30)
150 meter row, 1 burpee box jump,
150 meter row, 2 burpee box jumps,
150 meter row, 3 burpee box jumps
*In a “you go, I go” style

12/5/19


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK!!!!
Bring in friends and family for FREE to any of our scheduled classes!!!!
No experience needed!!!


Partner WOD (AMRAP 24)
15/12 Calorie Bike
15/12 Calorie Row
*P1 starts on bike, while P2 starts on row….then once both are complete, swap and repeat!

12/4/19
Gymnastics work (scales avail in class)
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict CTB
2 Strict Ring dips

6:00 – 12:00
20 Double unders
30 sec Handstand Walk

12:00 – 15:00 (AMRAP 3)
Hanging L-sit*
*accumulate as much time as you can during these 3 minutes. Plan an attack…10 on, 20 off, 20 on, 30 off… e.t.c… whatever works for you to work on this skill

WOD (“Death by”)
Wall balls (choose your weight)
*minute 1…1 wall ball… minute 2…2 wall balls… minute 3…3 wall balls… e.t.c… until failure.

12/3/19
Push press*
*build to a heavy set of 10

WOD (for time)
21-15-9
Push jerks (135/95)
Lateral barbell burpees

12/2/19
Back squats
6-4-2 (70/75/80%)
6-4-2 (75/80/85%)
*percentages based off last weeks heavy set of 5 (results in comments below!). Don’t have a heavy 5rm back squat? Figure one out asap! 🦵🍗

WOD (AMRAP 15)
50 Wall balls (20/14)
40/30 calorie bike/row
30 toes to bar
20 burpees