Tuesday Workout of the Day

Back Squats 3 x 10 50-55% 1RM. +
10 RFT:
4 KBS 70/53
6 burpees
8 wall balls 20/14

Valentines Day WOD
2 rounds:
14 Ball Slams
100m Run
14 Box Jumps
100m Run
14 Push Ups
100m Run
14 Burpees
100m Run
14 Wall Balls
100m Run
14 GHD Sit Ups
100m Run
14 Cal Row
100m Run
14 KBS
100m Run
14 Dips
100m Run

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Monday Workout of the Day

A.1. Double Dumbell OH walking lunges AHAP x16
A.2. 5-10 strict toes to bar
x 3 rest 30 sec btw exercises and sets.

AMRAP 12 minutes:
10 clean and jerks 135/95
50 double unders

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Saturday Workout of the Day

All Classes:

In team of 2 complete the following for time:50 IN UNISON burpees to a bumper (onetime)


Then Share the following anyway:

40 KBS 70/53

30 Push press 95/65. (Bootcamp use DB)

40 slam balls 30/20( but belpw knees whenpicking up the ball)

30 front squats 96/65 (Bootcamp Goblet Squats)

Bonus work: hand stand walk 25 feet, rest 2 minutes x 3

Sub 20 step wall runs.

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Friday Workout of the Day

“Dissecting Kelly”
AMRAP 30 minutes:

In team of two alternate tasks to complete as many rounds as possible of:
Run 400M

30 box overs 24/20 (masters may step for RX)

30 wall balls 20/14

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Thursday Workout of the Day

EMOM 30:Minute 1: 12/10 Cal Row

Minute 2: 30 ft Alligator Crawl

Minute 3: 30-50 Double Unders or Jump Rope Skip

Minute 4: 10 Pull Ups

Minute 5: 100m Run

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Wednesday Workout of the Day

OHS- E2MOM adding weight each round-
500m row


Power Snatch

bar facing burpee

Bonus work:

EMOM 5 minutes- 30 seconds of double unders. Record total DU.

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Monday Workout of the Day

Bench Press – work up to heavy 5 in 12 minutes.

Calorie row 

KBS 53/35 
rest 5 minutes
3 rounds for time of: 

8 power cleans 185/125 

8 toes to bar 

8 bar over burpees

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