Blog Archives

180501

4/30/2018

Tuesday

Warm Up:
7 min:
:30 Jump Rope
10 Banded Good Mornings
5 Yoga Push-ups
5 Strict Press with :20 Hold

Strength:
Power Clean + Push Jerk (1+1) x 6
Build to a max

WOD:
7 min AMRAP:
10 PC
10 S2OH (135/95)

180430

4/29/2018

Monday

NEW DOWNTOWN MEMBER SPOTLIGHT...Meet John FitzGerald

Warm Up:
7 min:
Row 3:00
Then
5 Toe Touch Squats
5 Box Jumps
5 Side Lying Open Book/side
1 length Groiner

WOD:
5x3 min Rounds with 3 min Rest:
10 FS (135/95)
10 Box Jump (36/30)
Max cal Row
Rest 3 min

180429

4/29/2018

Open gym

Uptown 10am-12pm

Midcity 9:00am-10:30am

Downtown 6pm-7pm

180428

4/27/2018

Saturday

Warm Up:
Coach's Choice

WOD:
Havana
25 min AMRAP:
Split 150 Double Unders
50 Push-ups
15 Power Cleans (185/125)

180427

4/26/2018

Friday

Warm Up:
7 min:
5 Box Jumps
10 Pass Throughs
:20 Hang
10 Assisted Cossack Squats

Strength:
Squat Snatch
2-2-2-2-2 (add weight)

WOD:
21-15-9
Power Snatch (115/75)
Box Jump

180426

4/25/2018

Thursday

Warm Up:
7 min:
100m Run
10 Toe Touch Squats
5 Yoga Push-ups
10 Pass Throughs

Strength:
Front Squat
5-5-5-5-5

WOD:
18-15-12-9-6
Hand Stand Push-up
L Pull-up

180425

4/24/2018

Wednesday

Warm Up:
7 min AMRAP:
:30 Jump Rope
6 Burpee Broad Jumps
8 Jumping Good Mornings

Strength:
Hang Power Clean
3-3-3-3

WOD:
FGB Interval:
1: Row for cal
2: BFB
3: HPC (95/65)
4: Double Under

180424

4/23/2018

Tuesday

Warm Up:
7 min:
Row 200m
10 Banded Good Mornings
10 BB Press
10 Pass Throughs

Strength:
A. BB Deadlift 3-3-3
B. BB Push Press 3-3-3

WOD:
5 min AMRAP:
7 KB Deadlifts (32/24)
3 Push Press (115/75)

180423

4/22/2018

Monday

Check out the newest uptown member spotlight, Ali Enami.

Warm Up:
7 min:
Run 100m
6 iInchworms
8 kipping Swings
10 leg Swings per leg

Strength:
10 min EMOM:
Evens: :30 Plank
Odds: 6 Lateral Hurdle Jumps

WOD:
Running 18.1 8
20 min AMRAP:
8 TTB
10 DB Hang Clean and Jerk (single arm, 5 each)
200m Run (50/35)

180422

4/21/2018

Join Brad for his last active recovery class, uptown at 9 am! Donuts and bloody marys may be involved!

Open Gym

Uptown 10-12

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