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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)  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  Saturday Warm Up: Coach's Choice WOD: Havana 25 min AMRAP: Split 150 Double Unders 50 Push-ups 15 Power Cleans (185/125)  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  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  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  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)  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)  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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