***No 0530 Class***
“Skip Jive”
Teams of 2
AMRAP 20:
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.
Weightlifting Wednesday
Sumo Deadlift
Build to a Heavy Set of 3
EMOM x 14
Odd Minutes:
5 Sumo Deadlifts (75%)
15 Air Squats
AMRAP Double-Unders
Even Minutes:
Rest
***No 0530 Class***
800 Meter Run, followed by:
5 rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (95/65)
6 Strict Hand Stand Pushups
Followed by:
800 Meter Run, 20 Burpees
“Filthy 50″
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45, 35)
50 Hip Extensions
50 Wallballs (20, 14)
50 Burpees
50 Double-unders
Weightlifting Wednesday
Front Squat
10 – 8 – 6 – 4 – 2
Cashout
2 rounds:
200m Front Rack Kettlebell Carry (53/35)
50 Abmat Sit-ups
Sorry folks...No 0530 class!!
“Death by Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible. If unable to complete a set, start over with 1 rep until total time is called.
***No 0530 class***
“Lindy Hop”
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups
****No 0530 Class****
Don't forget your long socks for rope climbs, if you got them!!
“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
One athlete working at a time. Partition as needed.
Today is a day that we honor the fallen. The 2001 meter row represents the year.
The 4 Rounds represents the four planes. The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost.
Bear Complex Demo Video
“Thunder Clap”
100 Double-Under Buy-In
21-15-9:
Kettlebell Swings (70/53)
Burpees
100 Double-Under Cash-Out
All classes tomorrow!!
“Team Tosh Sprints”
Teams of 2
3 rounds:
Run 200m
Run 400m
Run 600m
One partner works while the other rests.
No class today. Recommended WOD posted.
“K-Train”
AMRAP 10:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups
