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
14
Oct
13
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
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
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
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 - 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
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
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
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
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