WOD-
Take 20 minutes to build to heavy complex of:
1 Push jerk + 1 split jerk
Then, for time:
50 Push jerks @ 50% of today’s heaviest complex
*every time you put the bar down do:
4 Bar facing burpees
*5:00 time cap
SPRINT-
10 intervals
:15 Bike/ski erg Sprint
:45 rest
rest 5 min
5 rounds (12 min cap)
10 Ring Dips OR Push Ups
10 chest to bar pull up
We will be adding some new products to our retail offerings. The first new product is Beam CBD Salve call The Fixer.
If you want to educate yourself on what CBD is and does, click this link: https://beamtlc.com/pages/education
What is The Fixer?
A soothing salve to fix what ails you. Soreness and inflammation are no match for our all-natural, CBD-infused solution, The Fixer. Relaxing lavender oil and rejuvenating eucalyptus alongside beam’s signature organic CBD extract provide some extra TLC. There is no THC in this product.
You can find this behind the front desk and pay for it via the Square system. For our initial offering we are offering it at a discount from what you would pay online.
We will be introducing some additional products in the near future and I’ll update you as new products become available.
WOD-
Every minute on the minute, alternating, x 30 minutes:
Minute 1- 15(10) Calorie bike
Minute 2- 5 Muscle-ups
Minute 3- 50 Double unders
Minute 4- 10 Handstand push-ups
Minute 5- Rest
SPRINT-
With a partner for time
50 medball cleans
35 Devils Press
20 50′ Prowler push
**at the top of every minute, partner completes 10/8 cal on rower starting at 0:00
WOD-
For time, 12-9-6-3-6-9-12 reps of:
Power clean
Front squat
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95#(65#)
SPRINT-
2 rounds for time
100 Double Unders
50 DB Deadlifts
50 AMSU
50/35 Cal on rower
WOD-
Deadlift
10-7-5-3-3-1
*Score is total weight moved. Multiply weight x reps and add
up all the sets and put one big number on the board.
Then, every minute on the minute, alternating x 10 min:
Evens- 7 strict toes to bar
Odds- 7 GHD hip extension, controlled
SPRINT-
Part 1
Every 2 min for 10 min
Run 200m
Max rep Wallballs
rest 2 min
Part 2
Every 2 min for 10 min
Run 200m
Max sandbag side to side push press
WOD-
Every 3 minutes x 10 rounds:
10 KB swing, 24kg(16kg)
150(100)m Row
10 Box jumps, 24″(20″)
*Score is fastest and slowest rounds.
SPRINT-
For time
3 Rounds
10 KB Swings (70/53)
12 TTB
14 Box Jumps
THEN
50/40 Cal Bike
WOD-
As many rounds as possible in 18:00 of
10 Kettlebell deadlifts right 35#(26#)
10 Kettlebell deadlifts left 35#(26#)
20 Russian KB swings 35#(26#)
20 Goblet squats 35#(26#)
50 Double unders
Run 200 meters
WOD-
As many rounds as possible in 10:00 of:
5 Power cleans 185#(125#)
3 Strict handstand push ups
1 legless rope climb
Rest 5:00 then,
As many rounds as possible in 7:00 of:
5 Power cleans 135#(95#)
3 Kipping hanstand push ups
1 Rope climb
SPRINT-
As many rounds as possible in 20:00 of:
10 Plate Ground to Overhead (45/35)
10 Plate OH Lunges
5 Plate Burpees
400m Run
WOD-
For time In any order and rep scheme you want:
100 Cals on the bike
30 Ring or bar muscle ups
50 GHD sit ups
70 Box jumps overs 24″(20″)
50 Dumbbell thrusters 40#(25#)
30 Toes to bar
100 Cals on the rower
*30:00 time cap
SPRINT-
5 Rounds for time of:
15/12 Cal Ski Erg
3/2 Wall Walks
1 Rope Climb”
WOD-
20:00 to build to a heavy complex of:
1 Snatch high pull +
1 Hang power snatch +
1 Power snatch
Then:
Every minute on the minute for 10:00
3 – 5 Touch and go power snatch @ 70 – 80% of heaviest complex
SPRINT-
Every 2 min for 10 min
Row 250m / 200m
then
AMRAP Devils Press (20/10)
REST 2 min
Every 2 min for 8 min
Bike 10/7 Cal Bike
then AMRAP
Slamball/Sandball/Sandbag over the shoulder”
WOD-
As many rounds as possible in 22:00 of
Run 400 meters
15 Air squats
Row 300(200) meters
10 Lateral burpees over the rower
SPRINT-
For time
100 Double Unders
80 DB Hang Power Cleans (35/20)
60 AMSU
40 Wallballs 10′
20 Cal Air bike
