NO MORNING CLASSES since we are outside and it’s supposed to storm.
There should be afternoon classes. At home workout below.

Warm Up

3 Rounds
10 Box STEP DOWNS (5 each leg)
2-inch worms + push up
5 Scap pull ups
5 Kip Swings

:15 Skill
Hollow Hold Progressions
:45 hold in each position
reach
reach + knees tucked,
Reach + knees tucked + legs extended
Reach + knees tucked + legs extended+ hollow
Arch/superman

:30 WOD
5 Rounds
1 Minute: Max Calorie Bike
1 Minute: Max single DB Box Step Ups (24”/20”) 50/35lb
1 Minute:  Max of (Rounds 1, 3, and 5 Pull Ups; Rounds 2 and 4: TTB)

At home version
5 Rounds
1 Minutes max burpees
1 Minute alternating lunges
1 Minute sit ups (db rows, 5 each side and alt. if you have a db)

Rest 1:00 between rounds

Shoot for the same number of reps and calories each round.

*If rig space is an issue athletes can start at different movements.

Scaling-

Box Step Ups: Decrease height before weight. Pick a weight that you can move consistently through each round.

Pull Ups: Jump Pull Ups, Ring Row

TTB: Hanging Knee Raises or Leg Raises

Meet at Keystone Park for a workout at 8am
17926 Gunn Hwy, Odessa, FL 33556

Workout will be a lot of bodyweight things and some kettlebells.

we might try to play some pickleball if the courts are open after.

Watch here and our Member Facebook page please. We will not be having class if it’s storming outside. Here is the link to the members page
https://www.facebook.com/groups/361359394220479

Warm Up

3 Rounds

100 M Row

8 Light DB Strict Press

10 Light DB Front Squats

:15 Strength

3×12

DB Push Press

Allow for unbroken rep on the Push Press. This will be followed by heavy DB Thrusters in the WOD.

:35 AMRAP 15 Minutes

250/200 M Row

10 DB Thrusters 50/35s

100 M Farmers Carry 50/35s

Rest 1 Minute Between Rounds

Target Score: 4+ Rounds

DB Thrusters: Weight should allow for 2 sets when fresh, 3 sets max. Scale weight before reps.

Farmers Carry: No scale for distance. Carry should be unbroken. Decrease carry weight to preserve stimulus.

Warm Up

AMRAP 6 Minutes
5 Broad Jumps
10 Unbroken Wallballs
3 Inch Worms + Push Up

:15 WOD
BUY IN 50 Burpees
200 M Run
10 KB Swings 50/35
200 M Run
20 KB Swings
200 M Run
30 KB Swings
200 M Run
40 KB Swings
CASH OUT  50 Burpees

KB: weight should allow for large sets even under fatigue.
Burpees: No sub, gotta do em! =(
Shoot to finish this WOD in under 20 minutes.

:45 Skill POST WOD

Hollow Hold Progressions
:45 holds in each progression
Reach to Heels
Tuck Knees to Chest
Leg Ext.
Hollow
Arch

THEN

For 10 Minutes

:30 Plank Hold

:30 seconds REST

Warm Up
AMRAP 5 Minutes
25 ft High Knees
10 Air Squats w/ med ball
1 sled push (25 feet)
>>Clean Progressions prior to strength

 :15 Strength
EMOM 8 Minutes
Clean Complex 1 Power Clean + 1 Hang Squat Clean at 70% of Hang Clean

:30 WOD

For time
50-40-30-20-10
Med Ball Cleans 20/14

*One sled push down and back between rounds, 25 feet down and back*

Sled push weight should be moderately heavy to allow an unbroken push down and then an unbroken push back.

Time Cap: 20 Minutes