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Happy New Year! Limited schedule today, be sure to check class times online Warm up: Coaches Choice Skill: 10 min EMOM: 3 Back Squat + 3 Back Rack Reverse Lunges/leg (do this all without putting the bar down). Start at 50% 1RM Back Squat, add weight 2-3x during the EMOM WOD: 20 min AMRAP: Run 400m, 20 Goblet Squats (24/16), Row 500m, 20 Box Jumpovers (24/20)  Wednesday Warm up: 7 minute AMRAP 100m Run 10 Scap pull ups 10 Hand-release push ups Mobility Strength/Skill: 10 min to find either A) 5RM Strict Pull-up (weight or band-assisted) or B) Max UB kipping pull-ups (w/out band) WOD: For time: 100 Double Unders (Scale 50 DU or 100 Singles) 30 Burpees 100 DU 20 Pull-ups 100 DU 10 Wall Walks (scale to 3-5) [15 min time cap]  We have come a long way!! Thank you for all the great years with us. Here's to wishing for many more!! Love, Jeff Mollie Liz Brandon Demian Julie Eric Josh Aaron Kelsey Jackson Ryne Brad Chad Jeremy Sarah Nick Bowen Taylor Rodolfo Allison and Allen!!! Tuesday Warm Up: 3 rounds: 10 pass thrus 10 strict press 10 kipping swings Mobility Strength/Skill: 12 min to find 1RM Split Jerk from the rack WOD: 8 min AMRAP 10 Split Jerks (ground; 135/95 or 60% of 1RM) 10 TTB 20 Sit-ups  Monday Warm up: 2:00 double under practice Then 2 x 10 goblet squats, 10 tuck jumps Strength: Find 5RM Front Squat (suggested attempts: 10 (empty bar), 5, 5, 3, 3, 5 WOD: 15 min Alternating EMOM: 1) Row 12/10 Cal, 2) 40 DU (scale to 20/10 or :30 attempts), 3) 5 Hang Squat Cleans 50-60% 1RM (135/95)  Saturday 5 sets of junkyard dog warmup (1 set = jump over partner holding T in each direction, then over partner laying flat and under partner in bridge) WOD "In teams of 2 \"you go, I go style\" 5 rounds: 20 Cal Row, 20 Wallballs (20/14)."  Friday Warm up: 3 rounds 100m Run 10 Toe Touch Squats :20 Active hang on pull up bar Mobility Strength/Skill: Alternate between the following for 3 sets each 10 BB RDL (3 sec down, 1 sec pause at bottom), Rest 1 min Accumulate :30 L-Sit/tuck hold (hanging from pull-up bar), Rest 2 min WOD: 4 Rounds for Time Run 400m 10 Hang Squat Cleans (135/95lbs).  Thursday- Merry Christmas!!! 
Happy Holidays everyone !!!!!
Wednesday - Christmas Eve Make sure to sign up on Mindbody- some classes will be canceled over the holiday season There will be a 330,430 and 530pm today uptown. Also, there will be open gym uptown from 730am to 1030 am Warm up: 2 rounds Row 250m 10 Kipping swings 10 Sit ups Mobility Strength/Skill: 12 min Alternating EMOM 1) :20-:30 sec Hollow Hold (on floor) 2) 6-10 Kipping Pull-ups. Scale down to kip swings w/out pull-up, scale up to 5-7 C2B WOD: 15 min AMRAP Row 500m 20 Alternating DB Snatch (50/35lb) 100m Farmers Carry (same DBs) 20 Russian KBS (32/24kg)   Tuesday [Run endurance, 6:30pm, Uptown!] Warm Up: 7 minute AMRAP 7 Push press w/ bar 7 Pass thrus 7 Jump squats Mobility Strength/Skill: 10 min EMOM: (From the rack) 1 Push Jerk + 1 Split Jerk [moderate weight, around 70-75% of Jerk max] WOD: 21 - 15 - 9 Push Press (95/65lbs) Lateral Burpees over the bar Sit-ups  |
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