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WOD-

“Modified “Nasty Nancy”

3 rounds for time of:

Run 400m
15 Overhead Squats 135#(95#)
15 Bar Facing Burpees

*Hard time cap of 20 min

SPRINT-

As many rounds as possible in 18:00 of
Row 300(200) meters
10 Pull ups
10 Wall balls 

Just a quick reminder folks: COVID guidelines are still in place.

So what does this mean for Verve and its members?

• You must wear a mask upon entering and exiting the building.
• Please continue to wear your mask until you get to your workout square.
• Please do not enter the gym until you have had your temperature checked by a Verve trainer.
• We still need you to bring a change of shoes and do the shoe swap happen at the door.

We know these guidelines make life a little more stressful, which is why we want to thank you so much for your support and compliance. We want nothing more than to keep Verve and its members safe so we may continue to open its doors. 

WOD-

Modified “Awful Annie”

For Time:

50-40-30-20-10

Double Under
AbMat Sit Up

5-4-3-2-1

Clean 205#(135#)

SPRINT-

For time:
25-20-15-10-5
Toes to bar
5-10-15-20-25
Hang dumbbell squat cleans

WOD-

As many rounds as possible
in 6:00 of:

6 Burpee Box Jumps 24″(20″)
12 DB Power Cleans 35#(25#)

Rest 3 min, then:

As many rounds as possible
in 6:00 of:

12 Box Jump Overs 24″(20″)
6 Devils Press 35#(25#)

WOD-

10 Rounds for Time:

10 Deadlifts 155#(105#)
100m Sprint

SPRINT-

As far as possible in 3:00 of
20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

Rest 2:00 then,

As far as possible in 6:00 of
20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

Rest 2:00 then,

For time:

20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

WOD-

As many rounds as possible
in 12:00 of:

10 Handstand Push-ups
10 KB Thruster Left
10 KB Thruster Right
10 Bar Muscle ups

53#(35#) for KB weights

SPRINT-

3 Rounds for time of:

30 Dumbbell thrusters
20(15) Calories on the rower
10 dumbbell bent over rows

WOD-

IWT:

3 x 2 min rounds of:

15 Toes-2-Bar
AMRAP Power Snatch 95#(65#)
Rest 2:00 between each round

*Rest 5 min after round 3, then

3 x 2 min rounds of:

5 Power Snatch 155#(105#)
AMRAP Bar Facing Burpees
Rest 2:00 between each round

SPRINT-

As many rounds as possible in 15:00 of

Run 200 meters
10 Box jump overs

Rest 5:00 then,

5 rounds of
:10 max strict pull ups
:10 hang from pull up bar
:40 of slow easy ring rows

WOD-

HEAVY DAY:

7 sets of the following complex
as heavy as possible every 2:30:

1 Power Clean
3 Front Squats
1 Push Jerk
2 Front Squats
1 Power Clean

SPRINT-

3 Rounds for time of:

60 Double unders
30 Calories on the bike
15 Devils press

WOD-

For Time:

9-15-21-27

Box Jumps 24″(20″)
Pull-ups
Row (cals)

SPRINT-

As many rounds as possible in 22:00 of

25 Chest to bar
25 Toes to Bar
25 Dumbbell Box Step Ups
25 Dumbbell Thrusters

WOD

As many rounds as possible
in 20:00 of:

Run 200m
10 Ring Push Ups
5 Squat Cleans 155#(105#)

SPRINT-

For time

Row 500(400) meters
Then,

27-21-15-9 of
Medball cleans
KB SDHP
Burpees over KB

Then,

Row 500(400) meters

WOD-

For time:

200 Meter walking lunge, then

3 Rounds of:

25 Air Squats
25 GHD Sit Ups
25 GHD Hip Extension
25 Kettlebell Swings 53#(35#)