WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Wednesday 1/12/22

Wednesday 1/12/22

Strict Press

8 Sets x 2 Reps (Climbing)

In between each set- 6/5 Rouge Bike Cals (recovery pace)

AMRAP 12

10 Burpee Box Jumps

8 Sumo Deadlifts 155/105

6 Shoulder to Overhead 155/105

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Monday 1/10/22

Monday 1/10/22

Wellness Challenge Benchmark Workout

Open Workout 20.1

10 rounds for time of:

8 ground-to-overheads, 95/65

10 bar-facing burpees

Time cap: 15 minutes

Note: For the members doing the health challenge, grab your accountability partner for judging. We will repeat this workout on Monday, February 21st.

Optional Cash Out

2k Row

Note: This portion is not part of the challenge.

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Saturday 1/8/21

Saturday 1/8/21

Partner Workout

For Time
100 Ski Erg Cals
80 Push Press 115/75
60 2 DB Step Overs 50/35
40 Sumo Deadlift High Pull 115/75
30 Sync. Burpee over bar
20 Deadlift 315/225
10 Sandbag Cleans

*One person works at a time

Introduction Workout

Partner Workout

For Time
50 Ski Erg Cals
50 Ball Slams
50 Step Ups
60 Push Ups
40 Air Squats
40 Sit Ups
40 Burpees

*One person works at a time

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Friday 1/7/22

Friday 1/7/22

Open Workout 18.3
For Time
100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatches
100 Double Unders
12 Bar Muscle-Ups
Time Cap 14 minutes

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Wednesday 1/5/22

Wednesday 1/5/22

Oly
18 Minutes
Find heaviest weight for the following complex
2 Hang Cleans
2 Front squats

AMRAP 12
Ladder up by 2…4,6,8 etc.
2 Hang Cleans 135/85
2 T2B

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Tuesday 1/4/22

Tuesday 1/4/22

Gymnastics

3 Rounds for Quality
Acumulate 40-60 seconds of Hand Stand Holds
5 Ring Pull ups
10 DB Bench Press

For Time
21 Pulls Ups
21 HSPU
9 Cal Echo Bike
15 CTB
15 Strict HSPU
15 Cal Echo Bike
9 Bar Muscle ups
9 Walk Walks
21 Cal Echo Bike

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Sunday 1/2/22

Sunday 1/2/22

“Chad”
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack or vest 45/35 lb)

Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20 inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women.

A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

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Friday 12/31/21

Friday 12/31/21

Partner WOD

WOD
30 Rounds
1 Bear Complex
1 Rope Climb

One partner completes a round, while the other rests

*Bear Complex is a complex of Deadlift + Front Squat + Shoulder to Overhead + Back Squat + Back Rack to Overhead.
**You choose the weight

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Wednesday 12/29/21

Wednesday 12/29/21

For Time
“American Dream”
150 KB Swing 70/53 (American)
Every time you break
10 Knees to Elbow
25 Double unders

When work above is completed
50 Cals On Rogue Bike or 100 cals on Bikerg

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