SATURDAY

(We now have a 9:00 am & 10:00 am class on Saturdays)
 
WOD
 
Complete as many rounds and reps as possible in 30 Minutes:
12 Calorie Row
6 Burpees
3 Power Snatches (135/95)
12 Assault Bike Calories
6 Box Jumps (30/24)
3 Power Clean & Jerks (135/95)

*You go-I go style. Partner A will complete the first three movements while Partner B rests, then switch. Partner A will then complete the last three movements while Partner B rests, then switch. That equals 1 Round.

FRIDAY

WOD

Strength:
Back Squat
4-4-4-4
Build to a heavy/max 4

MetCon:
For Time
21 Front Squats
400 m Run
15 Front Squats
400 m Run
9 Front Squats

Accessory:
Strict Chin Up 10-10-10-10-10
Left Plank Hold :30-:30-:30-:30-:30
Front Plank Hold :30-:30-:30-:30-:30
Right Plank Hold :30-:30-:30-:30-:30

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.

WEDNESDAY

WOD

MetCon:
10 Minute AMRAP
50 Kettlebell Swings (53/35)
50 Double Unders
50 Hand Release Push-Ups
50 Double Unders
50 Toes-to-bars
50 Double Unders

Strength:
Deadlift
4-4-4-4
Build to heavy/max 4
*aim to hit a heavier 4 than last time



TUESDAY

WOD

Skill:
Muscle Up Progression
16 Minute EMOM (alt.)
1.) 15 Hollow Swings (bar/high rings)
2.) 5-10 False Grip Ring Rows
3.) 5 Turnovers
4.) 5-10 Rings Dips

Benchmark:
“Nasty Girls”
3 Rounds For Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

MONDAY

WOD

Strength:
Push Press
3-3-3-3-3
Build to a heavy/max 3

MetCon:
Mixed Tabata (8 Rounds)
:20 Right Kettlebell Front Rack Step-up (53/35) (24/20)
:10 Rest
:20 Right Kettlebell Push Jerk (53/35)
:10 Rest
:20 Left Kettlebell Front Rack Step-up
:10 Rest
:20 Left Kettlebell Push Jerk
:10 Rest

SUNDAY

HAPPY FATHERS DAY!

WOD

Strength:
Single Leg KB RDL
5 x 12 (each side)
*choose a challenging weight

MetCon:
10 Minute AMRAP
Hang Power Snatch (95/65)
Max reps in unbroken sets
Each time a set is broken perform the following (alternating each time):
A – Run 200 m
B – Row 250 m
C – Bike 0.4 km


SATURDAY

Reminder: We now have a 9:00 am  & 10:00 class on Saturdays

WOD

Teams of 2:
For Time
100 Burpees
200 AbMat Sit-ups
300 Double Unders
200 Medicine Ball Squats (20/14)
100 Deadlifts (225/155)

While one partner is performing reps of each movement, the other partner must be maintaining the following holds/positions:
Burpees – Deadlift Hold at hips
Situps – Wall sit w/ MB
Double Unders – Overhead hold w/ MB
MedBall Squats – Active Bar Hang
Deadlifts – Plank hold

(each partner is responsible for half the reps)

FRIDAY

WOD

Skill:
12 Minute EMOM (alt.)
:40 Row (calories)
16 Kettlebell Push Jerks
:40 Double Unders
:40 Nose-to-Wall Handstand Hold

MetCon:
20 Minute AMRAP
200 m Run
20 yd. Kettlebell Front Rack Walking Lunge (10-L, 10-R) (53/35)
10 Handstand Push-ups

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.