Blog

Oct
14
Saturday 10/15/22


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WOD
5 Rounds not for time


12 Bench press (increase weight each set)


30 Cal of choice (can be different stations)


Rx, INT, Scaled


n/a


Swift


In 15min complete


50/35 Cal row


50/35 Cal bike


50/35 Cal ski


50 Wallballs


50 Med ball sit-ups




Oct
13
Friday 10/14/22


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Skill


E:75 until failure


PWR clean + hang squat clean + FS


Add a squat each round


WOD
1/2 Karen


Rx


20/14


INT


16/13


Scaled


14/12 or lower


Swift


3K row


E3M stop and perform


12 Ring/box dips




Oct
12
Thursday 10/13/22


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WOD


1500m Row


150 Double unders


150ft Sandbag push


50 Hang DB snatch


150ft Sandbag push


150 Double unders


1500m Row


Rx


70/50


INT


50/35


50 DUs


Scaled


35/25 or lower


200 singles


Swift


4 RFQ of


12 Plate reach squats


12 Kossack DLs (6ea.)


2 ea. TGU


:30 Flutter kick





Oct
11
Wednesday 10/12/22


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Skill


4min AMRAP


10x 1-leg V-ups


10 Hollow body rocks


10 Flutter kicks (2 count)


10 ea. Side plank hip touch


WOD
Partner workout


15min for max calories


A: Bike


B: Shuttle run (20, 40, 60, 75ft)


C: :30 KB Deadlift Hold


Rx


Vest


70/53


INT


70/53


Scaled


62/45


Swift


Team ski re-lay


Teams of 3-4 people


16min AMDAP


A: Ski


B: 200m run


C: Hang/plank




Oct
10
Tuesday 10/11/22


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Skill


EMOM for 10min


Kipping HSPU


WOD


12min AMRAP 2-4-6-8-10-12-14.....


Pistols L


Pistol R


Pull-Up


Box Jump


Rx


20"
INT
16"


Assisted


Scaled


12"


Assisted


Swift


12min AMRAP


30 Calories of choice


20 Air squats


10 Burpee pull-ups




Oct
10
Transformation Academy - 4 Week Beginner Fitness Program


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Transformation Academy - Fall 2022



This is a 4-week group exercise class specifically made for exercise beginners. It’s hard to figure out fitness on your own. Instead, get with a group of fellow beginners and follow the guidance of an exercise professional that will slowly progress you toward your goals.



Dates:



  • Starts on Monday, October 24th

  • Ends on Saturday, November 19th



Workout times:



  • Monday 6pm-6:45pm

  • Tuesday 6pm-6:45pm

  • Wednesday 8am-8:45am

  • Thursday 6:30pm-7:15pm

  • Saturday 8:30am-9:15am



Price:



  • $149

  • Limited to 12 people only



Sign-up link:




Workout location



  • TNT Fitness, 3683 New Town Blvd, Saint Charles, MO.

  • Showers are available



This 4-week program will start off...


Oct
09
Monday 10/10/22


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Skill


Build to Heavy Single


PWR Snatch


8x1, E:90


then,


EMOM x8


3 Reps @70%


WOD
4 RFQ
5 Dragon Flies


8ea. KB Windmill


20ft Bear Crawl


Rx, INT, Scaled


n/a


Swift


10-20-30-40-50


RKBS


Step-Up




Oct
07
Saturday 10/8/22


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WOD


40 Wall balls


400m Weighted run


40 Wall balls


400m Weighted run


40 Wall balls


400m Unweighted run


Rx


20/14


INT


16/13


Scaled


14/12 or lower




Oct
06
Friday 10/7/22


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Skill


TGU


3x3ea.


WOD


6 Rounds of


100m Sled push


10 T2B


rest 2min


Rx


Vest


0/0


INT


No Vest


0/0


T2B Attempts


Scaled




0/0 for 50m


Knee Raises


Swift


100 Cals For Time


Oct
05
Thursday 10/6/22


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Skill


KB Windmill


3x8ea.


WOD


4 Rounds of


100 DUs


50/40 Cal of choice


15 DB Burpee DL box over


Rx


35/25


20"


INT


30/20


25-50 DUs


16"


Scaled


35


150 Single Unders


25/17.5 or lower


12"


Swift


9-15-21-27-33


Wall balls


Cal row