Wednesday 10-5-22

Getting Ready for "Grace" 30 Clean and Jerks (135/95#)

Warm Up:
Run 400m
1 Round
20 Air Squats 
20 Sit Ups 

Mobility:
Side to Side
Squat With Pipe
Back Stretch 
Samson Stretch 

Strength:
Hang Cleans + Jerks 
5-5-5-5-5-5

Let's Run 12 min 
1-1-1
Walk 
Jog 
Sprint 

Categories WOD

Tuesday 10-4-22

Barbells for Boobs is coming up! Help us raise $1500!! https://campaign.forboobs.org/team/452356

Warm Up:
2 Rounds 
Run 200m
15 Kb Swings 
6 inch worm with push up 

Skill:
2 Wall Walks 
6 Handstand Push Ups 
10 Chest to Bar Pull Ups 

WOD:
AMRAP in 10 min of:
30 Walking Lunges 
20 Sit Ups 
10 Shoulder Press 95/65#)

Rest 2 Min 

AMRAP in 10 Min of:
15 KettleBell Swings (53/25#)
20 Alt DB Snatch (40/25#)
30 Double Unders 

Categories WOD

Monday 10-3-22

Happy Monday! 

Warm Up:
Run 800m
1 Round 
15 OH Squats (pvc)
15 Sit Ups 
10 Burpees 

Mobility:
Roll out Glutes
Pigeon 
Hinge off Box 
5 Squat To Stand 

Strength:
Deadlifts 
8-8-5-5-3-3-3

WOD:
For Time:
Run 400m
15 Back Squat (225/155#)
Run 400m
12 Back Squats 
Run 400m
9 Back Squats

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Friday 9-30-22

Did you sign up for the OPEN GYM package yet?? Only $30 add on and you can come workout any time you want! Ask Nikki Today 

Warm Up:
Run 800m
12 Slam Balls
6 Inch Worm with Push Up 

WOD:
Open Gym! 
Take this time to get ready for Barbells for Boobs (Grace: 30 Clean and Jerks 135/95#)

Practice a lift or skill

Make Up a workout you missed this week! 

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Thursday 9-29-22

Barbells For Boobs... Oct 15th! Let's help the fight of Breast Cancer! Please donate below or buy some raffle tickets for our give aways! https://campaign.forboobs.org/team/452356

Warm Up:
1 Round 
25  Cal Cardio 
15 KB Swings 
10 Burpees 

Strength:
Hang Power Clean Complex
Pull + Pull + Hang Power Clean 
3-3-3-2-2-1-1

WOD:
For Time 
50 Double Unders 
15 Hang Power Clean (115/75#)
50 DU 
12 Hang Power Cleans
50 DU 
9 Hang Power Cleans 

Rest 2 Min 

9 Hang Power Cleans 
50 DU
12 Hang Power Cleans
50 DU
15 Hang Power Cleans 
50 DU

Categories WOD

Wednesday 9-28-22

Strength Day! 

Warm Up:
Run 200m
2 Rounds 
20 Air Squats 
20 Sit Ups 

Mobility:
Active Frog
Armless Prayer 
Back Stretch 

Strength:
15 Unbroken Strict Press 

Grab Some DB's!
4 Rounds 
60 Sec Bicep Curls 
60 Sec Push Ups 
60 Sec Strict Press 
200m Run 

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Tuesday 9-27-22

Open gym has arrived! Add on access to the gym before/after/between classes for just $30 a month! Ask Nikki Today! 

Warm Up:
Run 400m
EMOM for 5 Min 
12 Sit Ups 
8 Lunges (in place) 

Skill:
Sled Work! 
2 Rounds 
Push Sled To end of building and Back 
Pull HEAVY sled to end of building and back! 

WOD:
For Time:
40 Wall Balls (20/14#)
40 Toes To Bar 
40 Push Ups 
Run 800m
40 Push Ups 
40 Toes To bar 
40 Wall Balls 

Categories WOD

Monday 9-26-22

Birthday week!!! Happy Birthday to Jamie and Mary! Hope you girls have a great week! 

Warm Up:
Run 800m
15 Air Squats 
15 Sit Ups 
10 Burpees 

Mobility:
5 Squat To Stand 
Wall Hinge 
Hamstring stretch with band (laying on floor) 

Strength:
OH Squats 
5-5-3-3-1-1

WOD:
AMRAP in 10 Min of:
10 Deadlifts (205/155#)
6 Single Arm Devil Press (40/25#)

Rest 2 Min 

AMRAP in 10 Min of:
1 Hang Power Snatch (95/65
1 Overhead Squat 
2 Hang Power Snatch 
2 Overhead Squats 
3 Hang Power Snatch 
3 Overhead Squats 
increasing 1 rep each round for 10 min
**after 3/6/9/12/15/18/21/24 reps complete 30 sit ups 



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Friday 9-23-22

Happy Friday! 

Open gym access starting October 1st!! miss a class, want to workout alone, practice lifting or skill... add open gym access to your membership!! Contact Nikki ASAP for info! 

Warm Up:
Run 1 Mile 
12 Burpees 
12 Jumping Pull Ups 

WOD:
Freestyle Friday! 

Create your own workout or make up one you missed this week! 

There will be workout options on the whiteboard if you can't decide 🙂 

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