“Mountains of Banff” – Monday 9/28

Warm Up:AMRAP 4:30 Single Unders:10 Kip Swings or hang from the rings10 Lunges10 Jumping Jacks10 Burpees WODFor Time:75 Calorie Bike / 800m Run125 Double Unders75 Toes-to-Bar125 Double Unders Level 2:For Time:50 Calorie Bike75 Double Unders50 Toes-to-Rings75 Double...

“Onyx” -Friday 9/25

Warm Up: 2-3 RoundsScorpion Stretch]Scap Pull-upJumping Ring DipMuscle Clean WODAlternating EMOM 15:1) 3 Squat Cleans2) :45 Strict Ring Dips3) :45 Toes-to-Bar Level 2:Alternating EMOM 15:1) 3 Squat Cleans2) :45 Jumping Ring Dips or Negatives3) :45 Knees to Armpits...
Moonstone

Moonstone

RX:3 Rounds:500/400m Row25 Two for One Wall Balls (14/10#) Level 2:3 Rounds:500/400m Row25 Two for One Wall Balls (10/6#) Level 1:3 Rounds:400/300m Row20 Wall Balls (10/6#)

“Gypsum” – Wednesday 9/23

Warm Up: 3 Rounds 10 Reps Box Step Up5 Box Jump + Step Down10 KB Deadlift2x5 KB Swings Single Arm Each Arm5 KB Swings to Shoulder Height.Teach how to “pull & punch” the KB overhead vs. a slower but more consistent traditional swing. WODFor Time:200...

“Lex Luthor” – Tuesday 9/22

Warm-up AMRAP: 6:0010 Lunges with Arms Overhead10 Very Light DB/KB Swings5 Ring Rows or 5 DB/KB Rows / Arm5 Slow Counterbalance Squats Build to WorkOut Weight:3 sets of 7 with :60 rest bw sets WODAMRAP 20:14-12-10-8-6-4-2Back Squat (Bodyweight) 2-4-6-8-10-12-14Strict...

“Diamond” – Monday 9/21

Warm Up:Demo Movements,3 Rounds of :30 on :10 off-Downward Dog-Cuban Press-Shoulder Taps / PushUp WOD5 Rounds:AMRAP 3:*3 Power Snatch (135/95#)6 Hang Power Clean9 Bar Facing Burpees *Rest 1:00 after each AMRAP 3:**Score is total reps, not rounds. Start off at a new...

“Amber” – Friday 9/18

Warm UP:AMRAP 5 10 Leg Swings Each Leg10 Alternating Single Leg Deadlifts10 Jumping Jacks10 Good Mornings10 Alternating Seated Single Leg Leg Raises. WODAMRAP 20:100 Single Unders (yep, single unders)50 Ab-Mat Sit-ups10 Hang Power Cleans (205/145#) Level 2:AMRAP...