Workout of the Day

Tuesday, November 28th 2017

Shannon

Front Squat: Week 11
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-10lbs
Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Front Squat Max Out!

For time:
3 Rounds:
10 Deadlifts (135/95)
10 Hang Power Cleans
10 Front Squats
250m row

Monday, November 27th 2017

Jessica S.

4 x 10 Strict Toes to Bar

For time:
10 Strict Handstand Push-ups
80 Double Unders
400m run
8 Strict Handstand Push-ups
60 Double Unders
300m run
6 Strict Handstand Push-ups
40 Double Unders
200m run
4 Strict Handstand Push-ups
20 Double Unders
100m run

Saturday, November 25th 2017

Felix H.

Partner WOD

3 Rounds Each for total reps:

2 Minutes to complete
400m run
Max Double Unders

1 Minutes to complete
Max Shoulder to Overhead (95/65)

1 Minute to complete
Max Burpee Pull-ups

1 Minute to complete
Max Hang Squat Clean (95/65)

 

Wednesday, November 22nd 2017

Kyle

Last Class today is at 12pm at both Buckhead and Ponce!

0-15 Minutes to complete:
3 Rounds
400m run
30 Sit-ups
20 Kettlebell Deadlifts (53/35)

15-25 Minutes to complete:
300-200-100
Row
30-20-10
Power Wall Balls (20/14)
Russian Kettlebell Swings (53/35)

25-40 Minutes to complete:
200m run
400m Farmers Carry (53/35)
200m run

Friday, November 17th 2017

Wear your funky socks today!

Strict Press: Week 10
Add 5-8lbs to your 1RM
Percentages based off of 90% of your 1RM +5-8bls

Set 1: 3 x 70%
Set 2: 3 x 80%
*Set 3: 3+ x 90%
*Last set is an AMRAP

Partner Frannie

12 Minutes to complete:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Rest 3 Minutes

15 Minutes to complete:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups