September 24, 2020

BIG 80s Day!

Time to rock those crop tops, short shorts, legging and leg warmers! 

You don't wanna be caught without it! 

Strength

Barbell Bench Press

Heavy Set of 8

Metcon

"DB12" 

AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50's/35's) 

25 Double Unders

15 AbMat Sit-u...

September 23, 2020

"UFO" 

AMRAP 5:

200' Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining 

Rest 5 Minutes 

AMRAP 5: 

100' Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining 

Rest 5 Minutes

AMRAP 5: 

50' Dou...

September 22, 2020

"Pipe Down" 
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Directly Into...

21-15-9:
Push Press (115/85)
Toes to Bar

September 21, 2020

Front Squat Complex

Build to a Heavy:

1 Pausing Front Squat (2 Seconds in Bottom)

1 Front Squat

"Dodgeball" 

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run

September 17, 2020

Weighted Pull-up

Build to a Heavy Set of 3

Weighted Strict Ring Dip

Build to a Heavy Set of 3

"Up & Under" 

AMRAP 9: 

3 Strict Ring Dips

3 Strict Pull-ups

30 Double Unders 

6 Strict Ring Dips

6 Strict Pull-ups

30 Double Unders 

...

[Climb By 3 Reps Each Round] 

September 16, 2020

"Big Clean Complex"

6 Sets:

3-Position Squat Clean

Push Press 

3-Position Squat Clean

Push Jerk 

3-Position Squat Clean

Split Jerk 

* The goal is to climb in weight with each set as we build to a heavy complex for the day

* With a lot of reps to complete, a good place to start...

September 15, 2020

"Do Less" 

For Time:

3,000 Meter Assault Bike 

2,000 Meter Row

100 Double Unders

50 Toes to Bar 

September 14, 2020

"Speed Demon" 

AMRAP 3: 

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes 

AMRAP 3: 

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes 

AMRAP 3: 

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85)

...

September 10, 2020

“Never Forget”

For Time: 

Buy-In: 2001 Meter Row 

Directly Into...

4 Rounds: 

9 Clusters (135/95) 

11 Strict Pull-ups

September 9, 2020

"Double Agent" 

3 Rounds For Time [30 Minute Cap]:

1,600 Meter Assault Bike 

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings (70/53)

10 Kettlebell Box Step Overs (24"/20")

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Recent WODs

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

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Macon, Georgia 31201

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