Wednesday 7-7-21
Warmup
50 double unders
3 rounds
10 front squats 45/35
10 pushups
10 thrusters 45/35
2min rest
wod
3 rounds
12 front squats 135/95
12 burpees
Category: Uncategorized
Tuesday 7-6-21
Warmup
500m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
wod
8 rounds
10 deadlifts 135/95
200m run
Monday 7-5-21
Open gym 10:00-11:00
only one class time today
Sunday 7-4-21
Happy 4th!
the gym will be closed today
Monday the 5th we will have a 10:00 am only.
Saturday 7-3-21
**we will be closed on Sunday the 4th of July and will have one class at 10:00am on Monday the 5th.
In teams of two, one person working at a time, dividing each movement into two sets
70 burpees
60 situps
50 kettlebell swings 53/35
40 pullups
30 hand stand …
Friday 7-2-21
Warmup
500m row
3 rounds
10 thrusters 45/35
10 presses 45/35
10 squats
2 min rest
wod
overhead squats
5-5-3-3-3-1-1-1-1
Thursday 7-1-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
5 rounds
15 knees to elbows
15 SDLHP 75/55
15 sec hands stand hold
15 box jumps 24/20
Wednesday 6-30-21
Warmup
50 double unders
3 rounds
10 ring rows
10 push press 45/35
10 burpees
2 min rest
wod
12 min AMRAP
12 push-press 115/85
12 chest to bar pullups
12 squats
Tuesday 6-29-21
Warmup
500m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 ohs 45/35
2 min rest
wod
3 rounds
10 ground to overhead 95/65
200m shuttle sprints ( 50 meters, down and back twice )
Monday 6-28-21
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
bench press
10-10-5-5-5-1-1-1-1