WOD-

“Chelsea”

Every minute on the minute for
30:00:

1 round of “Cindy”

5 Pull-ups
10 Push Ups
15 Air Squats

SPRINT-

As many rounds as possible in 18:00 of
Run 400 meters
15 Box jump overs
10 Burpees

This is a friendly reminder to wear your mask anytime you are inside the gym and not in your own personal square.  If you grab weights, go to the restroom, go on a run, please wear your mask.  Best option is to just slide it down your face, around your neck, and then pull it up when you are going to be in close contact with someone else.  

We have a couple new items for sale in the retail room, a Verve hip circle and Verve themed Slankets.  

The hip circle is used for hip and glute activation just like we do with the tripled up green bands before squatting and hinging workouts.  

The Verve themed Slankets are also a new addition to the retail room.  These are so comfortable and cozy.  We only have a small quantity available, so get them while you can!

Check our more Slanket options at https://www.theslanket.com/

Both items are available for purchase on the Square System.  

Verve Hip Circles for sale in Retail Room

$20+ tax

Verve themed Slankets for sale in retail room

$39.99 (Limited quantity available)

WOD-

As many rounds as possible
in 12:00 of:

Run 200m
10 Hang Power Cleans 115#(75#)

SPRINT-

For time:
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats

WOD-

HEAVY Day

5 x 2 reps Sumo Deadlift

SPRINT-

As many rounds as possible in 8:00 of
12 Wall balls
12 Russian kettlebell swings
24 Double unders

Rest 3:00, then

As many rounds as possible in 6:00 of
12 Medball cleans
12 Push ups
24 Double unders

WOD-

2 Rounds For time:

100 Double Unders
75 AbMat Sit-ups
50 Power Snatch 45#(35#)
25 Ring Dips

SPRINT-

As many rounds as possible in 20:00 of

3 Burpees
3 Calories on the bike or ski erg
3 Toes to bar
6 Burpees
6 Calories on the bike or ski erg
6 Toes to bar
*Continue adding 3 reps to each movement

WOD-

For Time:

9-6-3

Thrusters 155#(105#)
Ring Muscle Ups

SPRINT-

For time:
Row 1500(1200) meters, then

5 Rounds for time of
10 Pull ups
10 Dumbell shoulder to overhead

WOD-

Interval Training

4 x 2 minute rounds with
2 minutes rest between of:

15 Push Jerks 165#(115#)
AMRAP Lateral Box Jump
Overs 24″(20″)

WOD-

For Time:

50-40-30-20-10 reps of:

Row calories
AbMat Sit-ups

10-8-6-4-2 reps of:

Sandbag over shoulder 150#(100#)

SPRINT-

For time:
50 Wall balls
40 Pull ups
30 Russian kettlebell swings
20 GHD sit ups
30 Russian kettlebell swings
40 Pull ups
50 Wall balls

WOD-

HEAVY DAY

Back Squat

7 x 5 Rep Max

All sets at same weight

SPRINT-

5 Rounds for time of:
Run 400 meters
10 Burpee toes to bar

WOD-

For Time:

30-25-20-15-10-5

Pull-ups
Burpees

*Run 200m after each round

SPRINT-

As many rounds as possible in 16:00 of
12 Dumbbell hang power clean to overhead
24 Double unders
Row 200(150) meters

Post WOD:
5:00 straight of
:12 of pull ups
:48 of banded lat pull downs, slow and controlled

WOD-

As many rounds as possible
in 15:00 of:

5 Power Snatch 95#(65#)
10 Box Jumps
15 Air Squats

SPRINT-

For time on each piece

100 Wall balls 10′(9′)

50(35) Calories on the Rogue bike

25 Man makers
*Man maker is holding two dumbbells
-Push up
-Row right arm in a plank
-Row left arm in a plank
-Cluster (Squat clean into a thruster)

Rest around 2:00 between each piece. Score is total time for each piece.  3 scores for each person