8-17

For the remainder of August, the Monday-Friday 9am class will be an open gym time. We will re-evaluate in September. Front Squat3-3-3-3-3 WOD For Time:3 Rounds:9 Front Squats 95#/65#7 Toes to Bar5 Lateral Barbell Burpees 400m run 3 Rounds:9 Front...

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8-15

WOD’s 1&3 of the Dynamic Duo! Workout 1Scaled & Masters 3 minutes:Max reps: pullups – 5 pts eachJumping pullups – 1 pt each*one athlete works at a time. 1 minute rest 4 minutesFind a max in the following complex: 1 clean 1...

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“Rankel”

Hero WOD “Rankel”Complete as many rounds as possible in 20 minutes of:6 deadlift 225/1557 Burpee pull-ups10 Kettlebell swings 70/53Run 200 meters Score is rounds + reps

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8-13

Landmine press3×5 each arm Meadows row3×5 each arm Super setA) Single arm dB bench press3×5 each arm B) single arm dB bent over row3×5 each arm 35 HSPUsIn as few sets as possible. If you are stronger in this movement you may...

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8-12

“Work it Wednesday” 5 rds1 min DUs or singles1 min single arm kb or dB s2o 53/351 min strict pullups1 min assault bike cals or rower cals1 min rest Score is total reps, divide singles by 2

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8-11

Clean and jerkEMOM – for 10minComplete 2 clean and jerks. Climb in weight. WOD12 min AMRAP2-4-6-8-10-12-14-….Clean and jerk*after each round complete 8 box jumps or step ups Score is total reps including box jumps or step ups RX=70% of...

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7-8

15 min AMRAP30 Db snatches 50/3520 pushups30 wallballs 20/14 Rest 2 min 4 min AMRAP:Power CleansYou choose the weight, complete as many reps as possible. *score is total reps completed from 15 amrap + total pounds power cleaned. *One athlete...

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8-6

5×3 strict Press5×8 bent over row WOD10 minutes:10 dip hold (rings or on a box)5 dips (rings or on a box)10 barbell curls 75/555 teapots 53/35 (each side)

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8-4

Snatch3-3-3-3-3*these do not have to be touch and go WOD13 min AMRAP7 power snatches 95/657 toes to bar7 pushups

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat