WOD

Monday – 211115

SWOD Every 3 minutes for 4 sets, complete: Bench Press x 5 reps @ 65%, 75%, 80%, 82.5% DB RDLs x 5 reps (medium) WOD

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Saturday – 211113

WOD “The Deck” Partner Style As a team of 2 complete as many cards as possible in 30 minutes of: A – 10 Sandbag Get-ups

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Friday – 211112

SWOD Every 2:30 for 4 sets, complete: Back Squat x 4 reps @ 55% WOD Complete as many rounds and reps as possible in 14

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Thursday – 211111

U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd

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Wednesday – 211110

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor

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Saturday – 211106

WOD Complete as many rounds and reps as possible in 25 minutes of: 25 Toes to Bar 25 Wall Ball Shots (20/14 to a 10’/9′

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Friday – 211105

SWOD Every 90 seconds for 10 sets, complete: Axle-bar Deadlift x 2 reps – increase load as possible – WOD “Diane” 21-15-9 for time of

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Tuesday – 211102

SWOD Every 3:30 minutes for 5 sets, complete: Low-angle Incline Bench Press x 5 reps – increase load each set Bar Dips or Bench Dips

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Monday – 211101

SWOD Every 3 minutes for 4 sets, complete: Back Squat x 3 reps @ 55%, 65%, 70%, 75% WOD Complete as many reps as possible

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Saturday – 211030

Stick around for brunch and mimosas after class! WOD “Zombie Apocalypse” If you are alive you will start the workout in the first group. If

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Friday – 211029

SWOD Tabata 5m Shuttle Sprints – rest 4 minutes – Tabata Double Unders WOD For time (10 min cap): 18 Hang Clean & Jerks (115/75)

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Thursday – 211028

SWOD Every 2:30 minutes for 5 sets, complete: 5 Strict Press + 3 Push Press + 1 Jerk (any) – increase load as possible –

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Tuesday – 211026

SWOD Every minute on the minute for 9 minutes, complete: Minute 1 – 10 Alternating Pistols Minute 2 – 30 sec Dead Bug Crunch w/

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Monday – 211025

SWOD 15 minutes to work up to a heavy 5-rep Deadlift for the day WOD “Ataxia” 2 rounds for time of (20 min cap): 25

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Saturday – 211023

WOD “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five minute round from which

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Thursday – 211021

SWOD 12 minutes to establish a heavy single Thruster for the day WOD 5 rounds for time of (7 min cap): 5 Thrusters (135/95) 5

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Tuesday – 211019

SWOD Every 3 minutes for 3 sets, complete: Back Squat 3 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 10-9-8-7-6-5-4-3-2-1 for

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Monday – 211018

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD In teams of 2, complete the following

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Saturday – 211016

WOD For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 FINISHER 50 Hollow

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Friday – 211015

SWOD Every 4:30 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm Quadruped Knee to Elbow x 10 reps/side – slow

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Wednesday – 211013

SWOD Every minute on the minute for 12 minutes, complete: Minute 1 – 5 Chin Up Negatives Minute 2 – 5 Handstand Push Up Negatives

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Tuesday – 211012

SWOD Every 3 minutes for 4 sets, complete: Deadlift x 5 reps Banded Pushdowns x 20 reps DB Hammer Curls x 20 reps – increase

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Friday – 211008

SWOD 10 minutes to build to 80% of your 1RM Snatch Rest 2 minutes, then for time (8 min cap)… 20 Snatches @ 70% of

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Tuesday – 211005

SWOD Every 2:30 minutes for 5 sets, complete: Shuttle Run (10y, 20y, 30y out and back) WOD For time (12 min cap): 21-15-9 Calorie Row

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Monday – 211004

SWOD 12 minutes to work up to a heavy single Squat Clean to Thruster WOD “Artie” Complete as many rounds and reps as possible in

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WOD