Labor Day – CLOSED
In honor of Labor Day, all classes on 9/4/23 are canceled.
September 23, 2023
WOD: With A Partner, On the Minute x 30:00,
10 x Kettlebell swings
150′ Shuttle Sprint
Max Calorie Bike
* Switch After Full Rounds
September 22, 2023
STRENGTH: Alternating Every Minute on the Minute for 10 minutes (5 sets each):
EVEN = 5 x Barbell Floor Press
ODD = 8 x Dips
—2 minute transition—
Alternating Every Minute on the Minute for 6 minutes (3 sets each):
EVEN = 10 Double Arm Lying Down Triceps Extension
ODD = 20 Single Count Russian Twists
WOD: Hero “Bell”
3 Rounds For Time,
21 Deadlifts15 Pull-ups
9 Front Squats
September 21, 2023
WOD 1: Wodapalooza Qualifier Workout 2
In a 5 min window, establish a 1RM unbroken complex consisting of:
1 Snatch
2 Hang Snatches
Tie-break: Max Overhead Squats (cannot put bar down after 2nd hang snatch)
WOD 2: EMOM x 18:00
1) 5 x lateral barbell burpees + max toes to bar
2) 20 x double unders OR 20 seconds practice + max hspu
3) 9/7 cals on fan bike (rest any remaining time)
*score = total of gymnastics movements
September 20, 2023
STRENGTH: Strict Press
On the 2:00 x 5 sets, 2 reps @ 85-90% of 1 RM
On minute 10:00, drop to 50% of 1 RM and complete 1 set of max reps
WOD: For time,
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
September 19, 2023
WOD: Benchmark “Kelly”
5 rounds for time of,
400 m run
30 x Box Jumps
30 x Wall Balls
ACCESSORY: 3 Giant Sets
10 Single Arm Kettlebell Romanian Deadlift (Left)
10 Weighted AbMat Sit-ups
10 Single Arm Kettlebell Romanian Deadlift (Right)
10 Supermans w/2 second pause at top
