WOD

All Classes
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

Choose two “Goats” to work on, and we’ll alternate between them on each minute.
Coaches will have great suggestions for you in class.

Front Squat
3×3 @ 60%

EMOM x 16:
Min 1: 7 Deadlifts 185/135# + 7 Box Jumps 24/20″
Min 2: 15/12 Calorie Bike
Min 3: 7 Wall Balls 20/14# + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

Sweat Class
You Go, I Go
3 Rounds
11 KB Deadlifts
11 Box Jumps
11 Calorie Bike
11 Wall Balls
11 Pull ups
11 Calorie Row

3 Rounds:
400 Meter Row
21 Hang Power Cleans 115/80#
18 Step-Back Lunges 115/80#
15 Over-the-Bar Burpees

Then

3 sets of: 4:00 Assault Bike or Rower
Rest 1:00 between each set

Sweat Class
15 Minute alternating EMOM:
Minute 1: 5 TNG Power Cleans
Minute 2: 30-50 Double Unders
Minute 3: 8  Jumping Chest to Bar Pull ups

Presidents Day
Two classes today 9:30am and 5:00pm

Teams of 3
Follow the leader
3 rounds for time of:
12 Toes to Bar
10 Hang Power Snatches 95/65#

3 rounds for time of:
10 Handstand Push ups
8 Front Squats, from the floor 135/95#

3 rounds of “Chest to Bar Cindy” for time of:
5 Chest to Bar Pull ups
10 Push ups
15 Squats

AMRAP 20:
Teams of 3 or Partners
Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs 24/20″
6 Dumbbell Hang Squat Cleans 50/35#

Interval-based training today with buddies. In our teams of three, we are looking for a 1:2 “work to rest” ratio. In other words, about 90 seconds on, and 3:00 off. With that big of a rest window, we now can train at a higher intensity knowing we have plenty of time to recover. We are not only looking for straight sets on each movement – but straight sets done with intensity.

27-21-15-9:
Toes-to-Bar
Overhead Squats 95/65#
Over-the-Barbell Burpees

Sweat Class
27-21-15-9:
Toes-to-Bar
Walking DB Lunges
Over-the-Barbell Burpees

Helen’s got Wheels
3 Rounds:
40/30 Calorie Bike
21 Kettlebell Swings 53/35#
12 Pull-ups

The Unknown
Bike, Row, Run, Burpee, Double-Under

Partner WOD
Totals are per person
60 Calorie Row
120 Double Unders
1000m Row
60 Calorie Row
120 Double Unders
Switch off as needed
**Burpee bonus

Sweat Class
Partner Wod
4 Rounds for time
10 Calories on Bike
30 Double Unders
250m Row
**Burpees on the min