Thursday 5-21-20
Warmup
50 double unders
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db thrusters 35/25
2 min rest
Wod
4 rounds
15 ring rows
25 wall ball shots 20/14
Wednesday 5-20-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Tuesday 5-19-20
*** We will have a 5:15 class from now on.***
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
3 rounds
10 cleans 95/65
10 thrusters 95/65
1000m row
Monday 5-18-20
We are OPEN!!!
We will be open with our regular hours EXCEPT the 5:15 am. I don’t think we need that class yet, but if you do need that class, message me and we can re-think that class.
Warmup
400m run
3 rounds
10 pullups
10 situps
10 deadlifts 45/35
…
Sunday 5-17-20
rest day
Saturday 5-16-20
We will be reopening on Monday 5-18-20. I will publish hours as soon as I figure out what works for the most people. Thank-you all for the support. It means the world to me. See you Monday
WOD
Spend 20 min running rowing biking or walking outside.
Friday 5-15-20
Warmup
400m run
3 rounds
10 pushup
10 burpees
10 situps
2 min rest
Wod
7 rounds
7 squats
7 burpees
Thursday 5-14-20
Warmup
50 doubleunders
3 rounds
10 sec bottom of squat hold
10 jumping squats
10 pushups
2 min rest
Wod
Tabata “bottom to bottom” squats
Immediately following,
1 mile run
**bottom to bottom squat, begins in the below parallel Bottom position and goes to full extension and back to …
Wednesday 5-13-20
Warmup
25 jumping jacks
3 rounds
10 db snatches (5 each arm)
10 db rows (5 each arm)
10 push presses (5 each arm)
2 min rest
Wod
4 rounds
10 db snatches 50/35
8 db rows 50/35
6 db push presses 50/35
*Do each round with one arm, …
Tuesday 5-12-20
warmup
400m run
3 rounds
10 sec stretch feet together, knees locked hang and touch toes
10 sec right quad stretch, right foot to your glutes
10 sec left quad stretch, left foot to you glutes
wod
10 rounds
10 burpees
100m sprint