Week at a Glance:
Sept 24 - Oct 1

Sneak peek for the week...
all details available on our members app

Sat Sept 24, 2022

"Benchmark - Kelly"

**BRING A FRIEND AND PARTNER OPTIONS***

 

- LEVEL 3 -
5 rounds for time: 
400-m run
30 box jumps 
30 wall-ball shots

**BRING A FRIEND AND PARTNER OPTIONS***

link to register for a FREE CLASS HERE!

Sun Sept 25, 2022

Pre-work:
Handstand walking

- LEVEL 3 -
5 rounds for time:
10 alternating DB snatches 
50-ft DB overhead carry, left
50-ft DB overhead carry, right

Mon Sept 26, 2022

Pre-work:
Single-leg squats

 

- LEVEL 3 -
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

Tues Sept 27, 2022

- LEVEL 3/2 -
AMRAP 30:00
With a partner:
Max distance row

- One partner works at a time switching as needed.

Wed Sept 28, 2022

Pre-work:
1-rep Hang Power Snatch

 

- LEVEL 3 -
For time:
100 alternating single-leg squats
50 thrusters 
25 hang power snatches

 

Thur Sept 29, 2022

- LEVEL 3/2 -
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

 

Post-work:
3 sets:
200-m jog
600-m run

Fri Sept 30, 2022

Day Of Truth And Reconciliation WOD

 

Wear an ORANGE shirt

this FRIDAY

 

 

- LEVEL 3 -

For Time:
Buy-in: 215 Double-Unders
21 Handstand Push-Ups
5 Clean-and-Jerks 
21 Burpees
5 Clean-and-Jerks 
21 Box Jumps 
5 Clean-and-Jerks
21 Kettlebell Swings
5 Clean-and-Jerks
21 Lunges
5 Clean-and-Jerks 
21 Pull-Ups
5 Clean-and-Jerks 
21 Medicine Ball Squat Cleans 
5 Clean-and-Jerks 
21 Toes-to-Bars
5 Clean-and-Jerks 
1,996 meter Row/Run/6000m Bike
- 40:00 Min Cap

Sat Oct 1, 2022

- LEVEL 3 -
2 rounds for time:
With a partner:
50 KB swings
60 box jump overs 
70 synchronized walking lunge steps

 

Post-work:
KB side bends/side
Double KB front-rack hold

Sun Oct  2, 2022

- LEVEL 3 -
AMRAP 25:00
20 handstand push-ups
800-m run

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