Warm Up:
Run 800
2 Rounds
15 Air Squats
20 Sit Ups
10 Burpees
Strength:
Thruster Time!!
8-5-5-3-2
WOD:
21-18-15-12-9-6-3 reps of:
Thrusters (95/65#)
Bar Facing Burpees
It’s going to be a great week!
Lifestyle
So Halloween’s Coming… what are you going to be this year?
Warm Up:
Run 400m
EMOM for 5 Min
8 KB Swings
10 Sit Ups
Strength:
Overhead Squats
10 (pvc)6-6-6-3-3
WOD:
5 Rounds for time of:
10 Burpee Box Jump Overs (24/20″)
10 DB Power Snatch (50/35#)
12/10 Calorie Row or Bike or Ski
The Weekend is Here! That makes us happy!
Warm Up:
Row 800m
Jog Backwards to end of building and back
30 Jumping Jacks
WOD:
FREESTYLE FRIDAYS!
Create your own workout or make up on you missed… cough cough… MONDAY!
Work on a lift.. hit a new PR and text Nikki about it… the sky is the limit!
Strength Day!
Warm Up:
Lace up those sneakers…
Run 1 Mile
Stretch and roll out (5-10min)
Strength:
Single Arm KB/DB Squat (heavy)
5R-5L-5R-5L-5R-5L
Single Arm DB Press
(increasing to moderately heavy weight)
5R-5L-5R-5L-5R-5L
Single Arm DB Push Press
5R-5L-5R-5L-5R-5L
3 Rounds Max Reps of wall balls in 60 seconds
Happy Monday! Hope you had a great weekend…
Happy Monday!
Hope you had a great weekend…
5 am class starts today! WOO!
Warm Up:
Run 800m
2 Rounds
15 Air Squats
20 Sit Ups
10 Burpees
Let’s Kick this Monday off right…
WOD:
Filthy Fifty! (40 min cap)
50 Box Jumps (24/20″)
50 Jumping Pull Ups
50 KettleBell Swings (53/35#)
50 Walking Lunges
50 Knee To Elbow (not armpit or tricep!)
50 Push Press (45/35#)
50 Back Ext
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
**Goal under 30 min