WARMUP
INSTRUCTOR LED GROUP WARMUP
SKILLS:
FRONT SQUAT, HSPU, POWER SNATCH
STRENGTH:
20 MINS. TO COMPLETE
7X1 FRONT SQUAT
WOD:
AMRAP 10 MINS.
12 WALL BALL 20/14
6 PUSH PRESSES 115/75
3 POWER SNATCHES 115/75
AFTERMATH:
RUN OR ROW OR 2 MINS. OF DOUBLE UNDERS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP
INSTRUCTOR LED GROUP WARMUP
SKILLS:
DEADLIFT
STRENGTH:
15 MIN TO FIND
2RM BENCH PRESS
WOD:
30-20-10
BACK SQUAT 135/95
DEADLIFT 135/95
AFTERMATH:
RING DIPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
OHS, CHEST TO BAR PULLUPS
STRENGTH:
15 MIN TO COMPLETE
3X3 OHS
WOD:
AMRAP 20 MINS.
10 CHEST TO BAR PULLUPS
10 WEIGHTED SITUPS 53/35
10 KB SWINGS 53/35
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
PRESS, CLEAN & JERK
STRENGTH:
15 MIN TO COMPLETE
5X3 PRESS
WOD:
5 ROUNDS
7 CLEAN & JERKS 155/105
7 BURPEE LATER BAR JUMPS
AFTERMATH:
500M ROW
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
BACK SQUAT, RING PUSHUPS
STRENGTH:
15 MIN TO COMPLETE
3X3 BACK SQUAT
WOD:
8 ROUNDS
1:30 ON/:30 OFF
AMRAP
11 RING PUSHUPS
11 V-UPS
11 BOX JUMPS 24/20
AFTER EACH: 30 REST
START WHERE YOU LEFT OFF
IN THE ROUND
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
WOD:
WITH A PARTNER
PET ROCKS 35/25
AMRAP 20 MINS.
5 PULLUPS
8 HANG POWER CLEANS 95/65
13 HOLLOW ROCKS
AFTERMATH:
WITH YOUR PET ROCKS
400M FARMER’S CARRY SHARED W. PARTNER
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WE HAVE 1 CLASS TODAY AT 4:30 PM
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
DOUBLE UNDER, BOX JUMP
WOD:
100 DOUBLE UNDERS 3/1
80 MOUNTAIN CLIMBERS
60 SITUPS
40 BOX JUMPS 24/20
20 BURPEES
50 DOUBLE UNDERS 3/1
40 MOUNTAIN CLIMBERS
30 SITUPS
20 BOX JUMPS 24/20
10 BURPEES
400M RUN
AFTERMATH:
500M ROW
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
BENCH PRESS, SQUAT CLEAN, WALL BALL
STRENGTH:
20 MINS. TO COMPLETE
4X4 BENCH PRESS
WOD:
3 ROUNDS
10 SQUAT CLEANS 155/105
400M RUN
20 WALL BALL 20/14
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
FRONT SQUAT, JERK, TOES TO BAR
STRENGTH:
20 MINS. TO COMPLETE
6X2 FRONT SQUAT
WOD:
21-15-9
JERKS 135/95
TOES TO BAR
AFTERMATH:
100 LUNGES
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
PRESS, ROWING
STRENGTH:
15 MINS. TO COMPLETE
3X5 PRESS
WOD:
TABATA THIS
ROW (CALORIES)
REST 1 MIN.
SQUAT
REST 1 MIN.
PULLUP
REST 1 MIN.
PUSHUP
REST 1 MIN.
SITUP
ADD EACH INDIVIDUAL TABATA SCORE
TO GET A TOTAL SCORE
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH