Dont forget about our Open House on August 9th from 6:30 to 8pm. Bring your friends and family out for a beginner friendly workout and to see the gym.
Warm Up
3 Round
30 Second Squat Hold
250 M Row
10 Ring dips or bench dips
Strength
Back Squats
5,5,5,5,5 Last set should be as many reps as possible at 85 Percent
Wod
15 Minute Amrap
14 Dumbbell snatches
7 Ring dips (or bench dips or push ups)
10 box jumps
Extra work
3 rounds
25 v-ups
30 second hollow hold
30 second superman
Metcon Monday. Watch the start times on the board. Be ready to go at the start times
Warm up Row 1000 or bike 5 minutes- Get equipment ready
Wod 1-
7 Minutes
Run 100
10 wall balls
Wod 2
8 Minutes
5 Thrusters 95/65
5 Burpees over your bar
Run 100
Wod 3
12 Minutes
5 Clean and Jerk 135/95
20 Doubles (40 singles)
Run 200
Warm Up-
60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr
Run 800
Strength #FrontSquatFriday
5 sets of 5 Front Squats
Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY
Wod
15 Minute Amrap
5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows)
10 HSPU (sub dumbbell presses)
14 Front rack lunges (135/95) 7 each leg
Extra-
10 rounds
30 second hollow hold
30 second squat hold
Warm up- Its a warm up, not a race
6 minutes of run 200
10 sit ups
10 push ups
####BUILD YOUR BAR WE WILL ALL START THE EMOM TOGETHER>>>>> Do at least 10 Power clean at a light weight to gradually build up to your emom
Strength
Power Clean Emom 10 Minutes
Experienced athletes HEAVY HEAVY—- 2 every minutes… so heavy you are wondering if you will miss
New athletes or those not wanting to go super heavy—- 4 moderately heavy power cleans
Wod-
3 rounds for time
15 Power Cleans 185/135
15 Toes To Bar (sub 20 sit ups)
15 cals bike or 20 rower (or run 300–300 is to the fence opening)
Extra-
50 V ups
50 sit ups
5 sled push
Warm Up-
50 pass throughs
3 rounds
10 Push ups
10 Pull ups strict
Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40)
Every minute on the minute *** add weight for each MOVEMENT not each MINUTE
Minute 0-4 Push press 4 reps 0,1,2,3,4 equals five sets.
Minute 5-9 Push Jerk 3 reps
^if you are new and havent mastered both please dont add weight, use this time to work on technique, do higher reps lower weights.
**************Bar is taken from the floor, not the rack.
Wod-
14 Minute Amrap
15 wall balls
30 double unders
400M run.