Reminder that we have an abridged schedule on Thursday and Friday. Check MBO for the updated class times.
WOD-
HEAVY DAY:
5-4-3-2-1
Strict Press
Push Press
Push Jerk
SPRINT-
As many rounds as possible in 18:00 of:
Row 35(30) calories
10 Burpees over the rower
10 Strict Pull ups
10 Dumbbell push press
WOD-
As many rounds as possible in 10:00 of:
10 Pull-ups
10 Overhead Squats 75#(55#)
50 Double Unders
SPRINT-
5 Rounds of:
With a 2:30 clock perform
15 AB mat sit ups
15 Medball cleans
With the remaining time, as many calories
on the bike.
Rest 1:30 between rounds
Score is calories each round
WOD-
For Time:
27-21-15-9
Deadlift 225#(155#)
Bar Facing Burpee
SPRINT-
For time:
Row 1000 meters
30 Box jumps
30 Kettlebell swings
Row 750 meters
20 Box jumps
20 Kettlebell swings
Row 500 meters
10 Box jumps
10 Kettlebell swings
Row 250 meters
WOD-
For Time:
300m Row
20 Push Press 135#(95#)
300m Row
15 Push Press 135#(95#)
300m Row
WOD-
7 Rounds for time of:
2 Bar Muscle Ups
4 Front Squats 155#(105#)
8 Deadlifts 155#(105#)
16 Box Jumps 24″(20″)
SPRINT-
In teams of 2, complete the following for time:
50 Pull ups
100 Box jump overs
200 Calories on the rower or bike
50 Toes to bar
100 Kettlebell gobet squats
*1 person works, 1 person rests.
Courtney and I wanted to let you all know how very thankful we are for the support you have shown us this year. 2020 has been a challenging year to say the least, but the Verve Community has continued to impress us with how caring and supportive you all are for not only us, but each other.
We can’t say it enough, but THANK YOU very much for all that you’ve given us this year.
We wish you and your families a very Merry Christmas and Happy New Year.
Reminder there is only one class today at 10:00 am. If you are signed up and can’t make it, please cancel your sign up so that others may join class.
WOD-
As many rounds as possible in 20:00 of:
50 Double Unders
25 Cal Row
50 Wall Balls 14#(10#)
25 Burpees
Reminder that we have an abridged schedule today. Check MBO for the current class schedule for today and tomorrow.
WOD-
3 Rounds For Time:
21 GHD Sit-ups
15 Box Jumps 30″(24″)
9 Squat Snatch 115#(75#)
WOD-
HEAVY DAY!!!!
BENCH PRESSES
5 x 10 Reps
1 Legless Rope Climb immediately after each set
SPRINT-
For time
27-21-15-9-3
Ab mat sit ups
Cal on Bike or Ski erg
KB Sumo deadlift high pulls
WOD-
12 Days of Christmas!!!
1 10 Second Free Handstand Hold
2 Turkish Get Ups 53#(35#)
3 Thrusters 75#(55#)
4 Push Jerks 75#(55#)
5 Front Squats 75#(55#)
6 Hang Power Cleans 75#(55#)
7 Deadlifts 75#(55#)
8 Pull-ups
9 Burpees
10 Calorie Row
11 Kettlebell Swings 53#(35#)
12 Box Jump Overs 24″(20″)
SPRINT-
12 Days of Christmas Sprint Style
1 Push up
2 Turkish Get Up with dumbbell
3 Dumbbell Thrusters
4 Dumbbell Push Jerks
5 Dumbbell Front Squats
6 Dumbbell Hang Power Cleans
7 Dumbbell Deadlifts
8 Pull-ups
9 Burpees
10 Cal Bike or Ski
11 Kettlebell Swings
12 Box Jump Overs
WOD-
10:00 to find a 5 rep max:
Touch and go Clean & Jerk, then
Every 30 seconds for 20:00 perform:
1 Clean & Jerk at your 5 Rep Max Load
SPRINT-
As many rounds as possible in 20:00 of:
Row 30(20) calories
15 Devils press
10 Ring rows
