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Saturday Warm Up: 7 min AMRAP: 100 m Run 5 BB Good Mornings 5 Scap Pull-ups into 5 Kip Swings Strength/Skill: Hang Power Cleans 5 Sets x 4 (build) WOD: For Time: 3 Rounds 400 m Run 12 Hang Power Cleans (165/115) 6 MUs Cool Down: 1 min Lacrosse Ball in Traps/side 10 Side Lying Windmills 1 min Forearm Stretch  Friday Warm Up: 20 cal Row Then 2 Rounds: :30 Jump Rope 5 Straddle Inch Worms 5 Broad Jumps WOD: "The Ghost" 6 Rounds for Max Reps: 1 min cal Row 1 min Burpees 1 min DUs 1 min Rest Post WOD: Durante Core Complex Cool Down: 2 Rounds: 10 Scorpions 1 min Static Groiner Stretch/side 1 min Banded Hamstring/side  Thursday ALL MORNING CLASSES ARE CANCELED AT ALL LOCATIONS. PLEASE CHECK THE SCHEDULE ON MINDBODY. ALL 5:15, 630 AND 745AM ARE CANCELLED DUE TO POWER OUTAGES AND SOME DAMAGE. Warm Up: 2 Rounds: 100m Run 25 ft. Marching Soldiers 5 BB Front Squats with Pause 10 T-spine Rotations 25 ft. Duck Walk WOD: Front Squat 5 @ 65% 1 RM 4 @ 70% 3 @ 75% 2 @ 80% 3 @ 80% 2 @ 85% 1 @ 90% 4 x 3 @ 85% Cool Down: 1 min Couch Stretch/side 1 min Banded Ankle/side :90 in Bottom of Squat  Hurricane Zeta Update: All PM classes are cancelled except for 12pm Downtown. Please check Mindbody for up to date schedule or join our Facebook Group for updates! Wednesday Warm Up: 7 min AMRAP: :30 DUs 8 Reverse Lunges with Twist 5 Kip Swings 5 Light DB Push Jerks Strength/Skill: EMOM 9 mins: 1) 4 DB Alternating Split Jerk (build) 2) 5 Kip Swings into 4 T2B 3) :30 DU Work WOD: 6 min AMRAP for 3 Rounds: 8 T2B 10 DB Alternating Split Jerk (50/35) 30 DUs Rest 2 mins Cool Down: 1 min Banded OH Stretch/side :30 Calf Stretch Leg Straight/side :30 Calf Stretch Knee Bent/side  Tuesday Warm Up: 400m Run Then 2 Rounds: 10 Pass Throughs 5 OHS with PVC 10 Leg Swings 5 Yoga Push-ups Strength/Skill: Snatch 5 Sets x 3 (build) WOD: For Time: 15 Full Snatch (135/95) 800m Run 15 Full Snatch (135/95) Cool Down: 10 Wall Squats 10 Side Lying Windmills 1 min Prayer Pose  Monday Warm Up: 3 min Row Then 3 Rounds: 2 Rope Walks 8 Lunges 6 Sit-ups :10 Dead Hang Strength/Skill: Weighted Barbell Lunges 5 Sets x 8 (4/leg), build WOD: 10 min AMRAP 5 Rope Climbs 20 Ab Mat Sit-ups 30 Lunges Cool Down: 1 min Forearm Stretch 1 min Pigeon Pose/side 10 Cat/Cow  Saturday Warm Up: 2 Rounds: 200 m Run 10 Kip Swings 5 Wallballs 5 Light KBS WOD: For Time: 800 m Run 40 KBS (24/16 kg) 30 T2B 20 Wallballs 10 Bar MUs 400 m Run 10 Bar MUs 20 Wallballs 30 T2B 40 KBS 800 m Run **40 min Cap** Cool Down: Spend 5 min Foam Rolling Back/Quads  Friday Warm Up: 10 Burpees Then 3 Rounds: 5 Air Squats 5 Box Jumps 5 Yoga Push-ups Strength/Skill: Front Squat 4 Sets x 3 (build) WOD: For Time: 27-21-18-15-12-9-6 Reps DB KB Front Squats (16/12 kg) Box Jumps (24/20) DB KB Push Press (16/12 kg) Cool Down: 10 Hip Switches :90 Frog Pose  Thursday Warm Up: 4 min Row: 10 Strokes Legs Only 10 Strokes Arms Only 10 Strokes Legs & Back 10 Full Strokes Then: 10 Prone Press Ups 25 ft. Walking Groiner 10 T-Spine Rotations Strength/Skill: Deadlift 3 Sets x 10 WOD: 8 Rounds: 250 m Row Sprints Rest 2 mins Cool Down: 1-2 min Banded Hamstring Stretch/side 1 min Forearm Stretch  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Pass Throughs 5 Yoga Push-ups 5 OHS with PVC or Bar Strength/Skill: 12 min EMOM: 1) :15 HS Hold 2) 5 OHS, Build 3) 20 DUS WOD: 18 min AMRAP: 15 OHS (95/65) 100 DUS 15 HSPU Cool Down: 2x: :30 Calf Stretch Leg Straight/side :30 Calf Stretch Knee Bent/Side 1 min Pigeon Pose/side  |
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