June 6, 2020

Saturday



Rise and shine! 

See ya at 8 or 9am! 



June 5, 2020

Friday

Happy Friday 

Warm Up:
Run 800m (don't go in a pack)
100 Single Jumps (with rope)
30 Jumping Jacks 


WOD:
Open Gym! 

Create your own masterpiece or make up a workout from this week! 


Practice a lift or a gymnastic move! 


Go for a run... we haven't been running much... get out there! 

June 4, 2020

Thursday

How's the Wodify app working out!?? 
Any Feedback is welcome! 


Warm Up:
2 Rounds
Cal Ski 12 
Cal Bike 12 
10 Push Press (empty Bar)
10 Deadlifts 


Mobility 
Guided group stretching! About 10-15 Min 


WOD:
2 Rounds for time of:
35 Med Ball Cleans (20/14#)
25 Push Press (db 40/25#)

Rest 2 Min 

2 Rounds 
15 Burpee Box Jumps (24/20")
15 Pull Ups 

June 3, 2020

Wednesday

Wednesday's are for....
Strength Day! 

Warm Up:
Row 400m
EMOM for 5 Min 
10 Lunges 
20 Mountain Climbers 


Strength:
Power Clean (Nikki's Fav!!)
8-5-5-3-1-1
**Spend some time here... work with a buddy and push yourself for a new 1 Rep Max! 


WOD:
AMRAP in 12 Min 
30 Double Unders 
20 Sit Ups 
2 Rope Climbs 

June 2, 2020

Tuesday



Warm Up:
2 Rounds
Row 400m
10 DB Thrusters
10 Push Ups


Gymnastic/Skill:
3 Rounds
6 HSPU
10 C2B Pull Ups
3 Bar Muscle Ups


WOD:
For Time:
Buy in 40 Thrusters (95/65#)
27-21-15 Reps of
Cal Row
Burpees


June 1, 2020

Monday

Happy June 1st! 
Everyone should have Wodify up and running now!
Make sure you commit to a class then sign in!! 
Log your lifts and workouts! BOOM...Technology! 

Warm Up:
Row 800m
2 Rounds 
15 Air Squats 
20 Sit Ups 
10 Burpees 


Strength:
Back Squat
10-8-5-3-1-1
**Let's find our 1 RM! 


WOD:
For Time: (25 min cap)
10 Hang Power Cleans (115/75#)
10 Jerks 
15 Air Squats 
9 Hang Power Cleans 
9 Jerks 
15 Air Squats 
*
8.7.6.5.4.3.2.1 with 15 air squats in between!

May 30, 2020

Saturday!

Happy Weekend!! 

Did you think I’d let you know the workout early?? 😎😎 

Get up and get moving!