Click on the following Zoom link before the start of your class:

https://zoom.us/j/182941440?pwd=TEF0VkpIRHY5ZkQ4S1NyRHEzOGpWUT09

Join any of the following classes:

7AM, Noon, 5PM

4PM Nutrition Q&A

6pm Mobility with Becca!

A: 3x 10 Hollow body rocks

B: Start each minute with a 30 second plank
with the remaining time accumulate 200 box step ups

*12 “ Box step ups holding a heavy object in bear hug.

Time Cap is 20 minute

Click on the following Zoom link before the start of your class:

https://zoom.us/j/371714787?pwd=N3RrZTdZR3BLZS9nNlR1cG15VnFLZz09

Join any of the following classes:

7AM, Noon, 5PM

4PM Nutrition Q&A

6PM Mobility

Tuesday WOD:

AMRAP in 4 minutes
12 Sit-ups
12 Bent over rows with a heavy(ish) odd object
12 push press using an odd object
Rest 2 minutes
x 4 cycles

Click on the following Zoom link before the start of your class:

https://zoom.us/j/371714787?pwd=N3RrZTdZR3BLZS9nNlR1cG15VnFLZz09

Join any of the following classes:

7AM, Noon, 5PM

4PM Nutrition Q&A

6PM Mobility

Monday’s WOD is

1 minute on

1 minute off
x 20
16 lunges
8 push ups
AMRAP Air squats

Garage Gym Options

2 rounds of
12 clean and jerks at 185/125
12 T2Bs
rest 4 minutes
row 1200m

Basic Home Option:

20 Rounds For Time:

5 Pushups

5 Squats

Garage Gym option

6 rounds
12 Front rack lunges 95/65
12 C2Bs
rest 4 minutes
6 rounds switching ever round
12 power snatch 135/95
12 ring dips

Basic Home Option:

4 Rounds For Time:

10 Handstand Pushups or 20 regular push ups

20 jumping squats

30 lunges

Garage Gym Option:

48 WB
16 deadlifts at 185/125
4 MU
36 WB
16 deadlifts
4 MU
24 WB
16 deadlifts
4 MU
12 WB
16 Deadlifts
4 MU

Simple Home Option:

5 Rounds For Time:

Run/row 200m or 20 burpees

10 Squats

10 Push Ups

Garage Gym Option:

Using your 5 Rep max from 3 weeks ago

- Remove 15 % of the weight and perform a 1x6

- Add 5% 2x5,

- Add 5% 1x4

- AT your old 5 rep max - 2 x AMRAP

B: 4 rounds for time of
Handwalk 25 feet
15 T2Bs
15 DB deadlifts at 50/35 DB
Handwalk 25 feet

Home Option:

For Time:

200 Air Squats

Garage Gym Option:

A: 15 min EMOM
1. 1 set max strict HSPU
2. 1 set max strict pull ups
3. 1 set max kipping HSPU
4. 1 set max butterfly pull ups
5. Rest

B: For time:

21-18-15-12-9-6-3 of

KBS 15.1

Box jump overs at 24/20

Home Option:

10 Rounds For Time:

10 Pushups

10 Sit-ups

10 Squats

Garage Gym Option:

With an 8 minute time cap

Row 2km/1.6km

rest 4 minutes

Complete 12/10 rounds of Cindy again with an 8 minute Cap

Score is cumulative time fro part A and part B

Basic Home Option:

3 Rounds For Time:

Run 800m

50 Air Squats

2 minutes on
90 seconds off
x4
Rest 5 minutes and repeat
64 DU
8 squat clean thrusters at 165/105
AMRAP lunge steps

15  back squats 185/125 taking from the ground
1 rope climbs, 15-ft. rope

8 C2B

Rest 90 seconds x 5

Starting at 0:00 

A: Switching every round

8 rounds of DT!

Staring at 12:00

B: 6 rounds switching every round of

400/350 with 8 burpees over the rower

200 DU

7 rounds fo CINDY

100 DU

5 rounds of CINDY

50 DU

3 rounds of CINDY

A: Using your 5 Rep max from 2 weeks ago remove 10 % of the weight and perform a 2x6 and then add 5% 2x5, at your 5 rep max finish with a 3x3

B:Elizabeth

21-15-9

135/95 squat cleans and ring dips

A: 10 min EMOM
1. 1 set max strict HSPU
2. 1 set max strict pull ups
3. 1 set max kipping HSPU
4. 1 set max butterfly pull ups
5. Rest

B:12 MIn AMRAP

8 Box step overs 24"/20" holding 50/35 DB

8 DB thrusters

16 sit-ups

Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.

A: For time row - 1500m/1200m

B: For time

6 rounds of

12 DB snatch 50/35

12 push ups

C: For time

6 rounds of

12 KBS 24/16

6 T2B

Your score is time in each section added together. If you don't finish add 1 second per miss rep and 1 second per 10m in the row.

2 minutes on

2 minutes off

x7

6/4 MU

AMRAP

5 Jerks 155/105

5 Front squats

10 Bar hop burpees 

Switching as needed with a partner

80 Bar facing burpees

4000m row

• 7 Rounds For Time

• 7 Handstand Push-Ups

• 7 Thrusters (135/95 lb)

• 7 Knees-to-Elbows

• 7 Deadlifts (245/165 lb)

• 7 Burpees

• 7 Kettlebell Swings (2/1.5 pood)

• 7 Pull-Ups

16/12 MU

Then 4 rounds of

24 DB snatch at 50/35

64 DU