Friday June 29th


Friday June 29th

Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.

Warm up-
Lets jump right into deadlifts so you have a little time to recover for “Fight Club”
40 Weighted good mornings,
20 Light deadlifts. form form form.

Strength- Deadlifts
DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
Amrap @ 90%

Get enough equipment out to have stations. Not every person will start at the same station in classes over 7 people. Keep the bikes in one area, the bars in another area, the boxes  not scattered all over.

Fight Club Wod

  • 3 Rounds of 1:00 Max Reps of each of the following exercises in a row:
  • Thrusters (95/65#)
  • Power Cleans (95/65#)
  • Box Jump Overs (24/20″)
  • Pull Ups
  • Assault Bike Calories
  • 1 min Rest between each completed round.