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Wednesday, April 13, 2016
160413: 30 min EMOM: 12 Box jumps 20 Slam balls (30#/20#) 15 Jumping squats with slam ball — 630 Yoga with Bee
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Thursday, April 14, 2016
160414: Group Mobility: Coaches Choice –then– 15 Rounds: 1 Rope climb 10 Burpees 20 Double unders NOTE: Legless rope climb is RX plus — 630 Skills: Double Unders
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Hey Everybody Remember there will be NO 630pm or 730pm classes Friday, April 15
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Friday, April 15, 2016
**No 630pm or 730pm classes tonight** 160415: On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats NOTE: Start at 50% of your best front squat, and build every two minutes....
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Saturday, April 16, 2016
160416: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Monday, April 18, 2016
160418: 4×5 tall box jump, go high! –then– 4×30 second front rack pause squat. Go heavy –then– 5 rounds: 10 hang cleans (135/95) 15 box jumps (24/20) –then– Optional core 2 rounds: 20 Leg Circles (lay...
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Tuesday, April 19, 2016
160419: 12 min every 2 min: alternating A) 3 strict press, 3 push press, 3 push jerk B) 10 strict pull ups –then– “El Toro” AMRAP 15: 5 Power Cleans (135/95) 10 Box Jumps (24″/20″) 15 Wallballs...
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Wednesday, April 20, 2016
160420: Teams of 2 2 rounds: 3 minutes max reps at each station -80m sprints -Max cal bike or row -DB thrusters -push ups -pull ups — 630 Yoga with Bee
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Thursday, April 21, 2016
160421: Group Mobility: Coaches Choice –then– “Those About to Rock” AMRAP 20: Teams of 2: 5 Strict Pull-Ups 10 Box Jumps (24″/20″) 15 Back Squats (135/95) — 630 Skills: Squat Night
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Friday, April 22, 2016
“Mommy at Gym” 160422: “Power Elizabeth” 21 – 15 – 9: Power Cleans (135#/95#) Ring Dips –then– 6×400 sprints, rest :90
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Saturday, April 23, 2016
160423: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, April 24, 2016
Level 2 baby! 160424: 10 Minutes: Front Lever, Back Lever, and Skin the Cat Practice –then– “Cucaracha” 10 Rounds: First Minute – 15/12 Calorie Row Second Minute – 10 Medball Cleans, 10 Hand-Release...
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Monday, April 25, 2016
160425: 3×20 (per leg) Step ups, choose weight –then– AMRAP 4: 12 Lateral Barbell Burpees 12 Deadlifts 135/95 –Rest 2:00– AMRAP 4: 9 Lateral Barbell Burpees 9 Deadlifts 185/135 –Rest 2:00– AMRAP 4: 6...
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Tuesday, April 26, 2016
160426: “UPPER COMPLEX” 3 x through 10 reps at each movement, DO NOT SET DOWN DBS -tri ext -push up -row -thruster -strict press -curl –then– 40-30-20-10 Kettlebell Swings 55/35 Wall balls 20/10 Pull...
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Wednesday, April 27, 2016
160427: 30 min EMOM: -40 Double unders -15 Thrusters 75/55 -160m run — 630 Yoga with Bee
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Thursday, April 28, 2016
160428: “KNJ” Teams of 3: AMRAP 9: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) –1 Minute Rest– AMRAP 9: Push Press 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) –1 Minute...
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Friday, April 29, 2016
160429: 400m Run 40 Wall balls 20/14 40 G2O 115/80 40 Wall balls 400m Run –then– “Flight Simulator” –or “Mini Flight Simulator” NOTE: 10 min cap
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Saturday, April 30, 2016
160430: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, May 1, 2016
160501: 3-Position Snatch – Build to a Heavy Position 1 – Pockets Position 2 – Knees Position 3 – Floor –then– Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (45/35) Minute 2 – 15...
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