Wednesday

Warm up:
3 rounds of dynamic warm up
Shuffle
Lateral Lunges
Lateral high knees
Cross body leg swings
Then, 4 x 50m sprints

Mobility

Strength/Skill:
Find 3RM Hang Power Snatch in 12 min

WOD:
20 min AMRAP
Row 200m
Rest 30 sec
Score is total meters after 20min

Tuesday

Warm up:
Run 800m then...Barbell W/U
2 sets 5 reps of each:
Hang Jump Shrug
Hang Power Clean
Push Press
Front Squat
Bent Over Row
RDL

Mobility

Strength/Skill:
5 sets alternating between
5 Good Mornings
5 Banded Side Steps each way
Rest 1 min between sets

WOD:
"Diane"
21 - 15 - 9
Deadlift (225/155)
HSPU

Monday

Have you tried an Olympic Lifting Class? The focus on Monday is Snatching. Come Uptown at 830am and sign up on Mindbody!

Warm up:
2 min DU practice
Then, 2 rounds of
15 Pass thrus
1 Length Bear crawl
1 Backward bear crawl
1 Walking Groiner
15 Cat Cows
then 1/2 Tabata Mtn. climber

Mobility

Strength/Skill:
12 min EMOM
Even - 10 Box Jumps AFAP
Odd - 10 OH Band Pull-aparts + 10 Front Band Pull-aparts

WOD:
"Helen"
3 rounds
400m Run
21 KBS (24/16kg)
12 Pull-ups

Open Gym

Uptown 9:15-11:00am

Midcity 10:00-11:30am

Friday

Warm up:
Row 250m
10 PVC OH squat
10 Arm circles per side
10 Side squats (5 per side)
Run 100 m
Then, 4 rounds of tabata burpees

Mobility

Strength/Skill:
12 min EMOM
Even: Waiter's carry 50m (25 L, 25 R)
Odd: Suitcase carry 50 m (25 L, 25 R)

WOD:
7 min clock
40 One-arm DB Snatches (alternating) 55/35
30 Pistols (alt.)
Amrap DUs

Thursday

Warm up:
3 rounds of dynamic warm up
Shuffle
Lateral Lunges
Lateral high knees
Cross body leg swings
Then, 4 x 50m sprints

Mobility

Strength/Skill:
Overhead Squat
5 - 3 - 3 - 2 - 1
Add weight each set!

WOD:
6 rounds for time
In 2 min
10 DB Push Presses (35/25lb)
5 Pull-ups
AMRAP Wall Balls (20/14lb)
Rest 1 min between rounds

Wednesday

Run 800m then...Barbell W/U
2 sets 5 reps of each:

hang jump shrug
hang power clean
push press
front squat
bent over row
RDL


Strength:

7 rounds
A1) 1-5 strict pull ups @ 2121
A2) HS hold 30 sec
-20 sec rest btw. sets

WOD:

20 min AMRAP
-400 m run
-2 rope climbs or 2 MU
-15 KBS (32/24)
-15 burpees
-15 thrusters(95/65)

Tuesday

Endurance Class, 630pm Uptown

Warm up:
2 min DU practice
Then, 2 rounds of
15 Pass thrus
1 Length Bear crawl
1 Backward bear crawl
1 Walking Groiner
15 Cat Cows
then 1/2 Tabata Mtn. climber

Mobility

Strength/Skill:
12 min EMOM
Even - 3 Hang Power Cleans (increase as able)
Odd -  2 Max distance Broad jump + 1 High Box jump

WOD:
7 rounds for time
4 Power Snatches (75/55#)
4 OHS (75/55#)
4 OH walking lunge (75/55#)
12 Sit-ups

Monday

Warm up:
Row 250m
10 PVC OH squat
10 Arm circles per side
10 Side squats (5 per side)
Run 100 m
Then, 4 rounds of tabata burpees

Mobility

Strength/Skill:
12 min EMOM
Even: 4 each leg of 1-leg DB Romanian DLs
Odd: 6 each leg of DB Suitcase step up (lateral step)

WOD:
10 min AMRAP
10 Deadlifts (155/105lbs)
100m Shuttle run