WOD

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

"The Seven"
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees to Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time:
3 x 800m Sprints

*Rest as needed between each.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

6 Intervals, each for time of:
10/7 Calories, Bike
100m Dumbbell Farmer's Carry
10 Dumbbell Push Press
10/7 Calories, Bike

*Rest 2 minutes between each.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".