Wednesday October 1st!

All Levels

A. Neighbor break in run x2

B. Complete each minute on the minute for 21 min
Min one- 7 Strict Shoulder Press 95/65 From floor
Min two- 14 Squats
Min three- 21 Russian Swings 24/16kg


Tuesday September 30th

All Levels

A. Deadlift max effort
20 min
B. 6min Amrap
5 Squat Clean Thruster 95/65
5 Burpee

Beginners

A. Same.
B. 6min Amrap
5 Thrusters
5 Burpees

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Monumental Monday!!! September 29th

WELCOME BACK TRIBE!!
Today embrace your new digs. WE ARE OPEN!!
Roving Bear:

5 rounds for time(16kg/10kg)

4 Walking Lunges

7 Squat Cleans

4 Walking Lunges

7 Front Squats

4 Walking Lunges

7 Push Presses

4 Walking Lunges

7 Push Jerks

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Our new home! Saturday Sept 27th Park WOD

Go explore our new neighborhood!!!!!

Map of Undisputed Fitness 3.0

Meet at the gym for classes at 10am and 1pm! Any volunteers wanting to help move. Meet us at 8! :)
Partner Park WOD!
3 rounds
20 Med ball clean toss each 20/14
2 Shuttle runs
20 Burpees medball toss each
2 Shuttle runs
20 Medball handoff each
2 Shuttle runs
20 Partner plank jump each
*Shuttle runs are 2 per partner

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Friday September 26th

100 Double unders
90 Mountain climbers
80 Sit ups
70 Squats
60 Push ups
50 Jumping lunges
40 V-twists
30 Roll to candlesticks
20 Box jumps
10 Burpees
400m run

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Thursday September 25th

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All levels
15 min amrap
3 Power cleans 155/115
6 Burpees
9 Wall balls 20/14

Advanced
15 min amrap
5 Squat cleans 155/115
10 Burpees
15 UNBROKEN Wall balls 20/14


Wednesday September 24th

All levels

A) Overhead Squat Test

B) 3 rounds
10 Deadlifts
15 Birdpickers
400m Farmer’s carry

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Tuesday September 23rd

All levels

5 rounds
400m run
20 KB swings 24/16
15 Ring dips
10 KB Snatches

Beginners

5 rounds
200m run
20 Russian swings
15 Box dips
10 KB Cleans

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Monday September 22nd

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Big props to new “Cindy” PR’s such as:

Todd the Godd -21+1

Jeff- 26+5!!!!!!!!!

Pete- 17+21

Josh- 19+10

Rad performances last week tribe!  Keep the momentum!  Up and forward!

All levels
A) Deadlifts
1 – 10 – 1 – 20 – 1 – 30

B) 5 rounds
6 Front squats 135/85
12 Box Jumps

Beginners

A) Deadlifts

B) 3 rounds
6 Front squats
15 Step ups


Saturday September 20th

motivation-motivational-workout-blog-quotes-50006812:00 AMcAP
3 Burpees
5 KB Swings (32/24kg)
Row for calories
In teams of two alternating EMOTM – score is total calories

Rest 3 minutes

5:00 AMRAP
1 Power Clean (95/65)
2 Lunges w/bar in front rack position
1 Push Press
Alternate each round between partners



Mobility WOD