Warm Up-
Morning classes. DONT MISS TODAY!
5am, 6am, 10am Barbell Brunch with Coach Jordon
9am FIT class
*DONT FORGET about Kids Class with Amanda at 5:30. Get the kids off the ipads and into the gym!
4pm ,5pm ,6pm Wod
Strength Bench Press, Can be done before or after wod
5,5,5,5,5
Wod Jerry
Run 1 Mile
Run 2000m
Run 1 mile
Warm Up
40 One armed OHS with a Kettlebell or dumbbell
Then 3 round
10 Push ups
10 pull ups
20 pass through
Shoulder Day!
Strength-
10 minutes EMOM- (Bar starts on the floor)
3 push jerks
Increase weight as you go
Wod-
6 Rounds for Time
10 Handstand push ups (sub dumbbell presses)
10 ring dips
20 Double unders
8 Dumbbell Thruster
Warm Up
40 one armed ohs with kettlebell or dumbbell
then 40 push ups
50 sit ups
Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM
10 minute EMOM
2 Hang Cleans (from the power position
2 front squats
Last hang clean can be a squat clean and count as your first front squat.
Wod-
21 Minute Amrap
2000 M Row buy in (or mile run)
Then with remaining time AMRAP of
7 Hang Cleans 155/105
14 Burpees over your bar
Warm Up,
Row 500
Practice 5 minutes of double unders
40 One handed overhead squat with a dumbbell or Kettlebell (everday this week)
Strength
Back Squats-
10,8,6,4,4,4
Work from 60 percent to 85-90 percent
Wod-
10 Minute Amrap
10 KB swigins
6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you lose your bar muscle ups.. don’t reattempt fails, get as many as you can then finish out with pull ups, we want intensity not muscle up practice
Run 200
Rest 2 Minutes
5 Minutes Amrap
10 Kb swings
10 Pull ups (sub 12 ring rows)
Run 100m
Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20
25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want.