8AM (gym is open 8 to 11 for open gym as well)

Endurance- Sprints
8-10 400m sprints on the post office road
or
6  500m sprints on the rower. rest to work ratio is 1 to 1 on the rower. This is a lot harder than looks as long as you are truly giving max effort each round.

9am- Mobility with Amanda

10am Chipper Saturday

Alternate between partners. One exercises whilst the other holds plate. Switch off whenever you want

Partner A:

• 100 Double unders (200 Singles)
• 50 Pull ups
• 100 Lunges holding slam ball (30/20)
• 50 weighted Situps with a slam ball 30/20
• 100 Slam Balls (30/20)
• 50 weighted situps with a slam ball
• 100 Lunges holding slam ball
• 50 Pull ups
• 100 Double unders

Person B:

Holds plate overhead (15 / 10 kg)

Open gym ideas-
Push, pull, flip, hammer
push the sled, pull the sled with a rope, flip the tire the length of parking lot, hammer a tire 40 times

or 100 DB snatches for time, alternating arms

or 10 minutes emom
Even 8 handstand push ups
Odd 12 pull ups

Warm Up
100 Meter walking lunge (stretch your hips out.. drive your hips forward, dont rush through this)
50 squats

Front Squat Friday
Heavy 3’s.. we are going for a 3 rep max.. build to it.. this should take 5 or 6 sets. new athletes we are going to do 5 sets of 7 reps to get our form down.

Wod-
20 Deadlifts at 225/185
Run 800
5 Rope Climbs (10 pulls from the floor for a sub)

15 Deadlifts 225/185
Run 600 (where the sidewalk meets the road)
4 rope climbs (8 pulls from the floor)

10 Deadlifts 225/185
Run 400
3 Rope climbs (6 Pulls from the floor)

Immediately following the wod, with the clock running
do 25 rings dips or bench dips.

Warm Up-
Run 800
then 4 rounds of
5 pull ups
10 Push ups
15 Squats

Strength is bench
5 sets of 5.. go until you miss

Wod-
5 Rounds for time
9 Thrusters 115/75
9 Chest to bar pull ups (sub pull ups or banded pull ups or ring rows)
Run 200

Barbell Club Tonight starting at 6:00
6:00 to 6:30 beginners
6:30 to 8 advanced
Want more help with your lifts? Ask Jordon about private lessons and his new and improved barbell club schedule.

Warm Up-
Rowling?????????

Strength- This will take about 20 minutes PLEASE REVIEW THE VIDEO AND KNOW EACH MOVEMENT
Find your 1 Rep Max of the MisFit Clean Complex.
Beginner athletes- we will simplify this to just the clean and jerk

Complex is done WITHOUT DROPPING THE BAR
Power clean—- Push Jerk—– Front Squat—–Hang SQUAT Clean—- Split Jerk

Wod
(Leave the front of the room as clear as you can for handstand walkers)
15 Minute Amrap
10 Burpee Box Jumps
10 toes to bar (sub 20 sit ups)
15 Foot Hand Stand Walk (sub 10 hand stand push ups, or 10 dumbbell push presses)

Warm Up-
Teams of 2-
8 minutes of bike, switch every 30 seconds- slowly build intensity

Grab a bar and do at least 20 empty bar snatches and 20 overhead squats

Strength-
10 Minutes EMOM
2 snatches from the hang position (knees)
Try to drop into your full snatch if you can, if not add an overhead squat

Wod

5 Rounds for time Aaron Leech

10 Power Snatches 115/75
30 Doubles

Extra work, 8 minutes, 30seconds hollow hold, 30 second supermans