Friday 1-8-21
Warmup
500m row
3 rounds
10 kB DL 53/35
10 kB SDLHP 53/35
10 kB swings 53/35
2 min rest
wod
7 rounds
10 deadlifts 135/95
10 pushups
Category: Uncategorized
Thursday 1-7-21
Warmup
400m run
3 rounds
10 power cleans 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
wod
clean and jerks
3-3-3-1-1-1-1-1
Wednesday 1-6-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 jumping jacks
10 pushups
2 min rest
wod
21-15-9
thrusters 95/65
burpees
Tuesday 1-5-21
Warmup
500m row
3 rounds
10 SDLHP 45/35
10 thrusters 45/35
10 burpees
2 min rest
wod
3 rounds
400m run
30 ohs 75/55
21 pullups
Monday 1-4-21
Warmup
400m run
3 rounds
10 front squats 45/35
10 ohs 45/35
10 pull ups
2 min rest
Wod
front squats
3-3-3-3-3
Sunday 1-3-21
Open gym
2:00-3:00
Saturday 1-2-20
Team “Jack”
20 min AMRAP
10 push-presses 115/85
10 kB swings 53/35
10 box jumps 24/20
Friday 1-1-21
We will only have one class at 10:00am
Warmup
50 double unders
3 rounds
10 alt dB snatches 35/25
10 alt dB push presses 35/25
10 sec. bottom of squat hold
2 min rest
wod
tabata bottom to bottom squats
one mile run
Thursday 12-31-20
**we won’t have any afternoon classes today**
** we will only have one class at 10:00 am on New Years day
warmup
500m row
3 rounds
10 ring rows
10 squats
10 situps
2 min rest
wod
2 rounds
800m run
30 pullups
30 front squats 115/85
30 …
Wednesday 12-30-20
Warmup
50 double unders
3 rounds
10 power cleans 45/35
10 front squats 45/35
10 overhead squats 45/35
2 min rest
wod
power cleans
2-2-2-2-2-2-2