“Dunn”

Deadlift3-3-3+@75% Hero WOD“Dunn” Complete as many rounds as possible in 19 minutes of:3 muscle-ups1 shuttle sprint, 5 yards, 10 yards, 15 yards6 burpee box jump-overs 24/20 This will be the “elite” versionRX will be 6 pullups instead of the 3...

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9-24

Work for 20 (ish) min and build to a heavy3 position clean and jerk WOD8 min AMRAP6 power cleans6 HSPUs30 DUs *use 70% of your heaviest 3 pos. Clean and jerk

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9-23

7 min Amrap2-4-6-8-10-12-14-16-….Box jump or step up 24/20KB swing 53/35 3 min rest 7 min amrap2-4-6-8-10-12-14-16-….Sit upsKb thruster 53/35 3 min rest 7 min amrap2-4-6-8-10-12-14-16-….PushupsKb or dB snatch 53/35 *score is total reps

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9-22

Work for 20 (ish) min and build to a heavy3 position snatch WOD8 min AMRAP6 power snatches9 lateral burpees12 TTB*use 70% of your heaviest 3 position snatch

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9-21

Back Squarts3-3-3+ @ 75% WOD40 wallballs 20/14400m run30 wallballs 20/14400m run20 wallballs 20/14400m run10 wallballs 20/14

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9-19

Partner WOD24 minutes3-6-9-12-15-18-21-24-….Hang Power cleans 95/65Shoulder to overhead 95/65PullupsPushups *go as far as you can. One athlete works at a time!Elite: 135/95

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“Wood”

Hero WOD“Wood”5 Rounds For Time400 meter Run10 Burpee Box Jumps (24/20 in)10 Sumo-Deadlift High-Pulls (95/65 lb)10 Thrusters (95/65 lb)1 minute Rest

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9-17

1 Snatch EMOM for 10 minutes WOD10 minutes3-6-9-12-15-18-21-24-…Power snatch 95/65*after each round of power snatches, complete 25 DUs

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9-16

Deadlift5-5-5 @ 65%On last set complete as many reps as possible. WOD12 minutes3-6-9-12-15-18-21-….Kb swings 53/35Burpees on the 2:00, 4:00, 6:00, 8:00, 10:00 complete a :30 plank

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9-15

EMOM1 Clean and jerk*try to climb in weight WOD“From the main site”20 min AMRAP7 muscle ups400m run *muscle ups will be the elite version.RX will be 14 pullups each round.

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9-14

Back Squat3×5@65%*on the third set complete as many as possible if you can do more than 5. WOD On a 10-minute running clock:2 minutes of sit-ups2 minutes of squats90 seconds of sit-ups90 seconds of squats1 minute of sit-ups1 minute of...

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9-12

For 20 minutes Minutes 0-10 Partner A – 15/12 calories on bike or row Partner B – 5 push-ups 10 sit-ups *switch after Partner A finishes bike, Partner B can rest until A finishes bike, and vice versa. Minutes 10-20 Partner A – 15/12 calories on...

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