Uncategorized

Saturday, December 6th

Warmup:
75ft jog
75ft back pedal
75ft grapevine (down and back)
75ft high knees
75ft butt kicks
3 rounds

Partner WOD:
40 Snatch (115/75)
30 burpee
40 t2b
30 burpee
40 ohs
2000m row

Friday, December 5th

Warmup:
75ft jog
10 air squat
75ft jog
10 burpees
x2

WOD:
4 RFT
20 pull up
5 double kb press (55/36)

Next Level:
3×10 barbell box stepup
3×8 good morning
100 banded leg curls

Thursday, December 4th

Warmup:
75 ft jog
25ft knee hug
25ft frankensteins
25ft inch worm
3 rounds

WOD:
30-25-20-15-10-5
ghd/abmat sit ups
back ext/superman
k2e
deadlift (95/65)

Next Level:
3x max handstand hold
3×10 tate press

Wednesday, December 3rd

Warmup:
alternating tabata
air squat
situp

WOD:
10 legless rope climb
or 20 regular rope climb

Next Level:
3×10 hip bridges
3×8 glute ham raise
tabata toes to bar

Tuesday, December 2nd

Warmup:
200m row
10 shoulder rollout
10 kip swings
10 air squat
10 spiderman

WOD:
AMRAP 10
5 hspu
10 kb swing (55/36)
50 double-unders

Next Level:
3×20 ghd kb oblique twist
100 band pull aparts

Monday, December 1st

Warmup:
:30 jumping jacks
:30 stepping lunge
:30 spider man
:30 scorpion
x 2

WOD:
7 RFT
Row 500m
11 back squats (ideally bodyweight or if not doable then 60% 1RM)

Next Level:
3×8 barbell good morning
3×10 back extensions

Saturday, November 29th

Warmup:
400m row
then
10 squats
10 situps
10 pushups
3 rounds

Partner WOD:
60 Abmat Situps
40 Air Squats
20 Wall walks
10 Atlas Stones
20 Wall walks
40 Air Squats
60 Abmat Situps

Friday, November 28th

Holiday Hours: Classes at 9 & 10 am ONLY

Warmup:
75ft jog
10 lunge steps per leg
75ft jog
10 burpees
2 rounds

Lift:
Split Jerk
1 rep max

WOD:
15 min AMRAP
5 Hang cleans (95/65)
10 Box jumps
20 KB Russian twist

Next Level:
3×20 reverse hyper
4×30 standing band crunch

Thursday, November 27th

Holiday Hours: Class at 8 am ONLY, 9-11 am Open Gymthanksgiving

Warmup:
3min jump rope
2min jog
1min air squat

Hero WOD ‘Joe':
10 rounds for time
10 thrusters (95/65 lb.)
10 bar-facing burpees
10 pull-ups
57 double-unders

Next Level:
3x max handstand hold
3×10 Tate press

Wednesday, November 26th

Warmup:
200m row
10 shoulder rollout
10 kip swings
10 air squat
10 spiderman

WOD:
8 Min AMRAP
1 Rope Climb
3 HSPU
5 T2B

Next Level:
3x60m sled pull forward
3x60m sled pull backward