Warm up- Everyone warms up, we are doing the wod first today- Meet at the board right away to go over everything. Strength is after the wod
5 minute bike
Then 3 rounds of
5 pull ups (this is also the time to get your pull up area ready for the wod)
7 KB swings (time to pick your weight for the wod)
Run 200

Wod first today. Its a bench mark wod- Attack it

Happy Monday. Dia De Los Dead Lifts. Happy Birthday Manoli.

Warm Up- Run 800 with a partner and learn one fun fact about them. We will go over fun facts when you all get back
20 Weighted good mornings
40 Walking lunges
20 Deadlifts with an empty bar

Strength- This should take awhile
5 sets of 5 heavy deadlifts… Build up to a heavy weight with 2 or 3 warm up sets, then use that heavy weight for the 5×5

Sunday Funday

Lets see how fast a team can get through this rx
Warm up your squats before. for at least 10 minutes
++FInd a teammate that is going to use the same weights as you!!

Partner wod for time
4 front squats 295/185
60 Burpees
8 BACK squats 275/165
50 Burpees
12 FRONT squats 255/155
40 Burpees
16 Back Squats  225/145
30 Burpees
20 Front Squats 205/135
20 Burpees
24 Back Squats 185/125
10 burpees

Wod 2 if you dare!

12 Minute amrap

Partner 1 complete 7 cals on bike or rower and a 100 m sprint
Both Partners do 3 burpees
Then partner 1 does 7 cals and 100 m sprinter while partner 1 rests

So you ate really really really bad huh?
8am
Choose 1-
Row 5k
or Row 10k

9am mobility

10am- Calorie blaster Partner wod
45 Minute amprap, go up the ladder
Bike or rower cals (mix it up) and burpees
Split burpees and cals however you want, but run together.
2,2 run 200 together
4,4, run 200 together
6,6, run 200 together… you get it

NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week.

Coach led warm up with a review of the med ball clean
12th Round of Squats and Milk

Then Wod is