In Class
WOD
AMRAP 12 Minutes
30 Alternating renegade Rows
30 Air Squats
30 Kettlebell step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Reps of Heavy KB Bench Press
immediately into 30 KB Bench press
at half the Weight

At Home
WOD
AMRAP 12 Minutes
30 Shoulder Taps
30 Air Squats
30 step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Push Ups
immediately into 30 Incline Push Ups

3 Mile Weighted Walk
or non weighted run
Post Time and weighted or not weighted

Warm Up
1200m Run

WOD-
75 KettleBell Burpees
To Power Cleans
To Push Press

Hypertrophy pairing
8 Rounds or 4 Minutes
20 Sec of kettlebell bench
10 Seconds Rest with Bells in locked out position

IN CLASS
Warm Up
5 Rounds
10 Pull ups
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 AMRAP
10 KB Pull overs
10 Goblet Squats
20 KB Skull Crushers
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken

AT HOME
Warm Up
5 Rounds
10 Tricep Dips
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 Minute AMRAP
10 Wide Grip Push Ups
10 Weighted Squats (hold something)
20 Weighted Skull Crushers (use a book, a rock, a water jug)
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken
Log What you used for weight

IN CLASS
Warm Up
1200m Run

WOD
40 Lunges KB in each Hand
20 Goblet Squats
30 Lunges
15 Goblet Squats
20 Lunges
10 Goblet Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Plate across Hips)
100 Hammer Curls (Choose a Weight you can do at least 30 Unbroken)

AT HOME
Warm Up
1600m Run

WOD
40 Lunges
20 Squats
30 Lunges
15 Squats
20 Lunges
10 Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Place something heavy over your hips)
100 Tricep Dips

Find Your Inner Hippie
Take This Serious For Solid Rewards
I promise if you follow this you will Amazing!

IN CLASS
Warm Up
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Kettle Bell Dead Lift
5 KettleBell Hang Power Clean
5 Shoulder to Overhead

150 Bent over Row 75 Each Arm (Switch as needed)
Isometric Hold with Oppo Arm

AT HOME
Warm Up
Warm Up
3 Rounds
5 Tricep Dips
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Push Ups
5 Burpees
5 Sit Ups

75 Squats
75 Sit Ups

In Class

Warm Up
1600m

5×5 Close Grip Bench
3×20 Pull Ups

WOD –
20 Min
5 Pull Ups
10 Push Ups
15 Air Squats

At Home

Warm Up
1600m

5×5 Close Grip Push Ups
3×20 Tricep Dips

WOD –
20 Min
5Tricep Dips
10 Push Ups
15 Air Squats