WOD: Sat 06.27.2020 “Icon 4 – ish”
Icon 4 - ish
1.5 Mile Run
120 Jumping Jacks
100 Sit Ups
80 Kettlebell Swings (53/35)
60 Jumping Squats
40 Power Cleans (115/75)
20 Jerks (115/75)
WOD: Sun 06.21.2020 “Bleed”
"Bleed"
150 Squat Jump + 2 Lunges
*every 10 sets do 15 Kettlebell Swings
WOD: Wed 06.10.2020 “Fun Tonight”
"Fun Tonight"
4 Rounds of AMRAP 4
10 Dumbbell Lunges (50/35)
15 Kettlebell Swings (53/35)
10 Hollow Rocks
15 Push Ups
Rest 2 Minutes Between Rounds
WOD: Thu 05.28.2020 “Yikes”
"Yikes"
50-40-30-20-10
Kettlebell Swings
Alternating V-Ups
Superman Rocks
WOD: Wed 05.13.2020 “Freddy Krueger”
"Freddy Krueger"
21-15-9
Kettlebell Swing
Burpee
*10 min cap
NOT for time
3 Rounds
10 Single-Leg Romanian Deadlifts
10 Bulgarian Split Squats
20 Glute Bridge
Then
3 Rounds
10 Single-Arm Bent Over Rows
10 Dumbbell Curls
20 Dips
WOD: Sat 05.09.2020 “The Lorax”
"The Lorax"
800 Meter Run
30 Dumbbell Cleans
30 Dumbbell Push Press
400 Meter Run
30 Dumbbell Lunge, Lunge, Squat
30 Dumbbell Swings
800 Meter Run
WOD: Thu 04.30.2020 “The Pusher”
"The Pusher"
AMRAP 20
5 Burpees
10 Ring Rows
15 Kettlebell Swings
20 Dumbbell Lunges
WOD: Mon 04.13.2020 “Roses”
"Roses"
AMRAP 10
Up Ladder
2 Dumbbell Overhead Lunges
2 Dumbbell Swings
20 Double Unders
4 Dumbbell Overhead Lunges
4 Dumbbell Swings
20 Double Unders
6/6, 8/8, 10/10, etc...
WOD: Sat 04.04.2020 “Fat Amy”
Fat Amy
50 Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10 Meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Squats
WOD: Mon 03.30.2020 “Believe It”
We've added core/abs classes to our schedule!
"Believe It"
With a 30 Min Running Clock
1 Minute Max Kettlebell Swings
THEN
3 Rounds
10 Kettlebell Reverse Lunges
10 Hand Release Push Ups
THEN
1 Minute Max Kettlebell Halos
THEN
3 Rounds
40 Mountain Climbers
20 Sit Ups