May 23, 2018

Wednesday

Yoga/Mobility Tomorrow night 6pm

Warm Up:
2 Rounds 
Bike 15 Calories 
15 Back extensions
16 Walking Lunges 


Strength:
 Deadlifts 
10-8-5-3-1-1 


WOD:
3 Rounds for time of:
Row 600m
20 Knee To Elbow 
15 Deadlifts (225/155#) 

May 22, 2018

Tuesday


Warm Up:
Row 800m
2 Rounds 
20 Double Unders
15 Burpees 


Strength:
Jerks 
8-5-5-5-3-3


WOD:
3 Rounds 
50 Medicine Ball Cleans (20/14#)
Run 800m



May 21, 2018

Monday

Hope everyone had a great weekend!
Someone is officially Mrs. Rice! 
1 Week until Murph! 
Remember we will only be having 8am class next Monday... 
to celebrate Memorial Day! 


Warm Up:
Run 800m
3 Rounds 
5 Pull Ups 
10 Push Ups 
15 Air Squats 


Strength:
 Squat Cleans
8-5-3-3-1-1


WOD:
3 Rounds for time of:
5 Hang Power Snatch (75/55#)
10 Ring Dips 

Rest 1 Min 

2 Rounds 
21 Chest to Bar Pull Ups 
15 Squat Cleans (135/95#)
**Use 1 Bar and add weight for second wod 

May 18, 2018

Friday

Friday has arrived! 
What a big weekend we have coming! :) 


Warm Up:
2 Rounds 
Run 400m
15 Slam Balls (15/10#)
10 KB Swings (35/26#) 


WOD:
Open gym!!! 
Couple Options:

Cindy 
AMRAP in 20 min:
5 Pull Ups 
10 Push Ups 
15 Air Squats 
**Get yourself ready for MURPH

or 

For time:
Row 2000m
200 Double Unders 
Run 1 Mile 

or
 Create your own workout or pick one you missed this week! 

May 17, 2018

Thursday

It's almost Friday People! 
No yoga/mobility tonight. See ya next week! 

Warm Up:
2 Rounds 
1 Min Assault Bike 
15 Jumping Pull Ups 
20 Air Squats 


Skill:
Weighted Lunges 
Choice:
Barbell 
Dumbbells 
30-30-30 

WOD:
4 Rounds for time:
60 Sec Handstand hold (try to come off the wall) 
60 Sec Hang Hold (from pull up bar) 
15 DB Shoulder Press (50/35#)
15 Weighted Pull Ups (1 dumbbell 50/35#)


May 16, 2018

Wednesday

Yoga/Mobility Tomorrow night 6pm

Warm up:
2 Rounds 
Run 200m
5 Pull ups 
10 Push Ups 
10 Hang Squat Cleans (45/35#)


Strength:
Bench Press 
10-10-10-10 
Dumbbells (slow and controlled) 


WOD:
5 Rounds for Max Reps 
2 Min Burpee Box Jumps (30/24")
Rest 1 Min 
*score is total reps after 5 rounds