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“Bad Dad” – Tuesday 5-28

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Warm-up

2 Rounds

15 cal row

15 strict press

15 hollow rocks

 

Mobility

Thoracic Rolling

Shoulder Stretching

 

Strength

EMOM10

Strict Press

2 Reps @85%

 

WOD

40/30 Calorie Row

10 Shoulder to Overhead (155, 105)

60 Sit-ups

10 Shoulder to Overhead

40/30 Calorie Row

 

Level 3- 135,95

Level 2- 115,75

Level 1 – 95,45

ADV – 185/125

 

Extra Work

40 T2b

75’ HS Walk

40 GHD Sit-Ups

75’ HS Walk

 

ADV– Sub up and back over the HS ramp for each HS Walk.  Complete 2 Rounds with 5 min rest inbetween.

“Sully” & Gymnastics – Thursday 5-23

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Warm Up

EMOM 8

  1. 100m KB Run
  2. 10 Uneven Push Ups*
  3. 10/8 Cal Bike
  4. 7 Strict Toes to Bar

 

Mobility

Shoulders

-Rolling thoracic Spine

-Banded Stretching

 

WOD (30 Minutes)

3 Rounds

400m Run

15 Pull-ups

30 Push-ups

20/15 Calorie Row

15 Toes to Bar

30 Sit-ups

 

Rest 2 Minutes

 

Level 2 – 10 &20 Reps; 15/10 Calorie Row

Level 1 – 200m run- 10 & 15 Reps; 12/8 Calorie Row

ADV – 10 Bar Muscle Ups

 

Gymnastics Class **6:00PM Only**

“Bran Snark” – Wednesday 5-22

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Warm-up

Dynamic

 

Mobility

Quad Rolling

 

Strength

E2MOM12

3 Back Squats @80%

 

WOD (16 minutes)

4 Rounds

1 Minute Max KB Swings (1.5,1)

1 Minute Max KB Lunges (1.5,1)

1 Minute Max Double Unders

1 Minute Rest

 

3 Seperate scores= Total Swings, Lunges, Double Unders

 

Level 2- 1, 0.75

Level 1/Lite – 0.75, 0.5, Singles

ADV – Single Arm OH lunge, Heavy Rope

 

Extra Work

21-15-9

Assault Bike

Burpee Box Jump

“Jammie Dodger” – Tuesday 5-21

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Warm-up

400m Run

Then 2 Rounds

10 Hang Muscle Clean

10 Front Squat w/ Pause

10 Strict Press

*Add weight for second round if able

 

Strength

EMOM10

1 Power Clean

1 Hang Squat clean

 

WOD

400m run

15 Clean & Jerks, 135/95

3 Rope Climbs, 15 ft.

400m run

12 Clean & Jerks, 135/95

2 Rope Climbs, 15 ft.

400m run

9 Clean & Jerks, 135/95

1 Rope Climb, 15 ft.

 

Level 2- 115,75- 1 Climb

Level 1-  95,55- 3-2-1 pull to stands

ADV – Legless

 

Extra Work

3 Rounds

2 Minute AMRAP

15/12 Cal Assault Bike

Mar Reps Air Squats

 

Rest 1 minute

 

2 Minute AMRAP

15/12 Cal Row

Max Reps Push Ups

 

Rest 1 Minute

“Back in the Day Buffet” & Oly – Monday 5-20

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Warm-up

500m Row

10 burpees

20 Air Squats

 

Accessory

Glute Bridges

Single Leg Deadlifts

 

WOD (25 Minutes)

Wallball Biathlon

1000m Row

40 Wallballs

750m Row

30 Wallballs

500m Row

20 Wallballs

250m Row

10 Wallballs

 

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

 

Level 2- 750-600-500-250 Row, 30-20-15-10 Reps

Level 1/Lite – 600-400-300-200 Row

20-15-10-5 Reps

ADV – 30/20lb Wall Ball

 

Extra Work

10-8-6-4-2

Snatch (165/110)

Ring Muscle Up

Scale Power Snatch weight as necessary and use bands and/or cut bar muups in 1/2

 

Olympic Lifting Class **4:00PM Only**