WODs

December 10, 2019 Tuesday

HIITFit Class - See Notes

10 AMRAP 10 thrusters 20 Situps 30 Jump Rope 40 Mountain CLimbers 4 Rounds (16 cap) 20 Floor PRess 15 DB Toe Touches 20 DB Walking Lunges 400m Run 10 AMRAP Ladder (4 - 8 - 12 - 16…) DB Plank row DB Pushups DB OH Tri Ext DB Squats 4 rounds core 30 Plank hip dips 15 Supermans 20 PLank Tuck Jumps


December 09, 2019 Monday

The Front Squat Negative should be about a 5 second lower focusing on perfect form, positions, depth. Stand up normal and complete one more normal speed rep.

HIITFit Class - See Notes

4 Rounds - :50/:10 DB Swings Jump Squats Plank Jacks Box Jumps 10 AMRAP 16 SB G2OH w/ Lunge 10 SB BUrpees 12 SB Squats 14 Lateral Box Jumpovers 12 AMRAP 5 Manmakers 20 Jump Lunges 10 Ball Slams 5 Burpees 200m Run 3 rounds core 30 SB Russian Twists 20 Bicycle Crunches 10 Vups


December 07, 2019 Saturday

Partner WOD

Do the partner wall ball together and split the dumbbell work. DB Weight, 45% total weight of your 1RM Snatch.

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Holds Russian MU Transitions Support Holds ii) Assisted Strict Muscle ups, 5x5 iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 06, 2019 Friday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 05, 2019 Thursday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 04, 2019 Wednesday

HIITFit Class - See Notes

:50/:10 x 16 rounds L Split squat w/ DB R Split squat w/ DB DB bentover row + back fly singles or Doubles 12 AMRAP 10/ leg KB single leg DL 10 Pushups 15 Bike Cal *every 60 seconds, athletes must stop and complete 5 burpees* 10 AMRAP 15 Tricep dips on box 10 jump lunges 15 Box jumps 8 Bike cal 3 rounds: 14 KB toe touches 14 Supermans 20 planks hip dips


December 03, 2019 Tuesday

Part 1

Start at 40% and build up to 70-80%.

Partner WOD

Split reps however you'd like.

HIITFit Class - See Notes

:50/:10 x 16 rounds L Split squat w/ DB R Split squat w/ DB DB bentover row + back fly singles or Doubles 12 AMRAP 10/ leg KB single leg DL 10 Pushups 15 Bike Cal *every 60 seconds, athletes must stop and complete 5 burpees* 10 AMRAP 15 Tricep dips on box 10 jump lunges 15 Box jumps 8 Bike cal 3 rounds: 14 KB toe touches 14 Supermans 20 planks hip dips


December 02, 2019 Monday

HIITFit Class - See Notes

10 AMRAP 12 R KB Single arm oh press 12 L KB Single arm oh press 16 KB single arm swing 20 KB goblet lunges 16 EMOM - every 4 min on the min (4 rounds) 10 cal Bike 5 hand release pushups + 5 burpees 20 Jump squats 12 AMRAP ladder 4-8-12-16-20-24... Thrusters OH Tri Extension Pushups Lateral DB Jumpovers cal Bike 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 30, 2019 Saturday

Partner WOD

Share reps, one person working at a time.

Gymnastics Class - 10:15am

i) 3 Rounds: 50' Bear Crawl 25' Forward Rolls 50' Cartwheels ii) Wall Walk to Forward Roll Tripod to Headstand Tripod to Handstand iii) Handstand Walks with partner/spotter


November 29, 2019 Friday

Filthy Fifty

10am Class Only.


November 28, 2019 Thursday

Happy Thanksgiving

Louisville Turkey Trot - 9am Meet at Vics/Renew Movement at 8:30am. Classes cancelled


November 27, 2019 Wednesday

HIITFit Class - See Notes

10 AMRAP 12 R KB Single arm oh press 12 L KB Single arm oh press 16 KB single arm swing 20 KB goblet lunge 16 EMOM - every 4 min on the min (4 rounds) 10 cal Bike 5 hand release pushups 5 burpees 12 AMRAP ladder 4-8-12-16-20-24... R DB Split Squat (Gray box only) L DB Split Squat (Gray box only) OH Tri Extension Incline Pushups Box Jumps cal Bike 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 26, 2019 Tuesday

Partner WOD

Alternate rounds (4 each)

HIITFit Class - See Notes

10 AMRAP 12 R KB Single arm oh press 12 L KB Single arm oh press 16 KB single arm swing 20 KB goblet lunge 16 EMOM - every 4 min on the min (4 rounds) 10 cal Bike 5 hand release pushups 5 burpees 12 AMRAP ladder 4-8-12-16-20-24... R DB Split Squat (Gray box only) L DB Split Squat (Gray box only) OH Tri Extension Incline Pushups Box Jumps cal Bike 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans


November 25, 2019 Monday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) 10 Burpees 20 dB walking lunges 12 cal bike 15 Db squat clean 4x 3:00 AMRAP (1:00 rest) 15 DB Floor Press 8 cal bike 20 squat jumps Core - 3 rounds 12 Pushup w shoulder tap 20 Accordions 20 Single leg vups


November 23, 2019 Saturday


November 22, 2019 Friday

Cashout i) Handstand Negatives, 15 reps ii) Wall Walk to Roll out, 15 reps