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Monday

3-5 sets of the following:

Weighted Walking Lunges x12

Strict Pull UPs x12

REST 2 min

Then, 

5-7x

7 Burpee Box Jumps

100m Sprint 

100m Recovery Walk

 

 

Friday!

Front Squat 3-4×3

Followed by, 

5x

3 Snatch Pulls

3 Power Snatches

3 OHS

100m Sprint

REST 45-60 seconds

Then, 

Prone Cobra 3 min accumulated

Thursday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5 x

50m Famers Carry

(work up to a HEAVY carry, each round aim to increase just a little more) 

5 Tall Box Jumps

REST 60-90 seconds

Then, 

2x 

2 min Burpees

2 min Sit Ups

Wednesday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5×5 Deadlifts

Followed by, 

AMRAP 10 min

15 Pull Ups

30 Double Unders

200m Run

Then, 

Dead Bug 3×10 each leg/movement

Tuesday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5 sets of the following:

A1. Power Clean x 2

A2. 8-10 Renegade Rows

REST 2-3min

Then, 

30-20-10

KB Swings

Wall Balls

Monday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

For 4 -5 sets complete the following:

A1. 10 Front Squats

A2. 10 Pull Ups

REST 2-3min

Then, 

4x

2 bear crawls (fwd/bwk)

2 crab walks

200m Sprint

Friday – Remember: Friday (the 11th) morning classes are canceled (6am & 9:15am). The afternoon classes are open for working out!

Snatch work, take around 15 min to either practice form or find a new pr!

Followed by, 

800m Run/row/bike

100 Lunges

400m Run/Row/Bike

50 Sit Ups

200m Run/Row/Bike

25  Pull Ups

Thursday – Remember: Friday (the 11th) morning classes are canceled (6am & 9:15am). The afternoon classes are open for working out!

Deadlift 5×5

Followed by, 

100 Double Unders

50 KB Swings

100 Double Unders

Wednesday – Remember: Friday (the 11th) morning classes are canceled (6am & 9:15am). The afternoon classes are open for working out!

Split Jerk

5×2

Followed by,

4x

2 Wall Walks

2 TGU (each arm)

200m RUn 

Tuesday

For 3-5sets:

A1. Power Clean x3

A2. Tall Box Jump x3

REST 2 min

Followed by, 

6x

30 seconds Burpees

30 seconds REST

It’s Monday! Remember our schedule has changed! We will still have a 430pm class, but now on Tuesdays and Thursdays we will have childcare! Get excited and come workout!

Front Squat 5×3 

Followed by, 

4x

200m Run

24 Sit Ups

12 Pull Ups

It’s the 4th of July! Happy Day America! Come Workout at 10:30am!

Thursday – On Friday we will only have a 10:30am class for the holiday!

4 sets of the following:

Push Press x5

TTB x6-10 (controlled, no swing)

REST 90 seconds

Then, 

1 mile Sprint

Wednesday – Remember no classes on Friday the 4th, except a 10:30am 4th of July WOD!

10 Step Ups

6 Strict/Weighted Pull Ups

REST 90 seconds – 2 min

Then,

4x

2 TGU (each side)

40 Double Unders

 

Tuesday – Remember: this Friday we will only have a 10:30am class and then we will head to the McNeil’s for a Pool Party!!!

Power Snatch Heavy 1 Rep for today

Followed by, 

AMRAP 8 min

15 Wall Balls

15 KB 

15 Burpees

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