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Muscle-up Practice & a 15 Minute AMRAP

  • January 18, 2019

20 Minutes of Ring Muscle-up Practice



15 Minute AMRAP
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)

Front Squat Test & 20 Minutes

  • January 17, 2019

Front Squat

1 Rep Max Test



4 Rounds, every 5 minutes:
400 Meter Run
AMRAP with remaining time of:
6 Chest-to-bar Pull-ups
8 Burpees
10 Air Squats

Snatches on a Wednesday

  • January 16, 2019

8 Minute EMOM:
3 Power Snatch
*Weight is athlete’s choice and can build throughout



4 Rounds for Time:
10 Hang Power Snatch (95/65)
20 Lateral Bar Jump Overs
15 Russian Kettlebell Swings (70/54)

3 Rounds for Reps & ROMWOD

  • January 15, 2019

3 Rounds for Reps:
1 Minute Slam Balls (30/20)
1 Minute Box Step Ups (24/20)
1 Minute Sit Ups
1 Minute Calorie Row
1 Minute Rest



Close out Class with ROMWOD

Health Challenge Tests

  • January 14, 2019

Back Squat
1 Rep Max Test

For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)

Saturday, 1/12/19

  • January 12, 2019

Endurance WOD (7:45am)

For Time:
500 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
500 Meter Row
15 Pull-ups
20 V-Ups
500 Meter Row
15 Pull-ups
20 Burpees
500 Meter Row

Community WOD (10:00am)
For Time:
250 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
250 Meter Row
15 Pull-ups
20 Air Squats
250 Meter Row
15 Pull-ups
20 Burpees

Only 3 Movements?

  • January 11, 2019

Split Jerk
3-3-2-2-1-1
* Up to 95%, build throughout

For Time:

22-16-10
Alternating Dumbbell Snatch (30/20)
Burpees

FGB Style & a 1 Mile Cool Down

  • January 10, 2019

4 Rounds for Reps
Minute 1 – Kettlebell Swings
Minute 2 – Double Unders
Minute 3 – Lunge Steps
Minute 4 – Rest

1 Mile Run
* Casual cool down pace

Front Squats & a 15 Minute AMRAP

  • January 9, 2019

Front Squat
3×5
* All sets at 65% – These should be light this week. Squat test coming next week.

15 Minute AMRAP of:
20/16 Calorie Row
20 Push Ups
20 Pull-ups
20 Mountain Climbers

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