Monday by Holly

Warm Up: 400m run Group hamstring and shoulder stretches Group barbell warmup ———————————— Strength: Deadlifts 5×4 @ 85% ———————————— WOD: Every 4 min for 16 min Work for 3 min, rest 1 At the start of each interval, run 200. When you get back, max reps of: First Round: Burpees Second Round: Russian KBS (55/35)…



10/17/18 warm up: Group, pvc mobility 3X 5 wall facing squats 5 med ball cleans 6 over the shoulder w/slam ball 6 ball slams Sled pulls, 4x50m each. (as a class) Skill/strength clean and jerk Partner wod. Amrap 20 A does: 2 clean and jerks 135/95 4 back squats 135/95 6 burpees over bar B…



Warm up: Trainer’s choice.

Strength: Deadlift
Warm up with reps of 5 to 50-60% of 1rm. Then 5×3 looking for a heavy triple. Form first!

Partner wod: Amrap 14
3 Deadlift 135/95
5 wall balls 20/14
8 box jumps 24/20

A does a complete round while B rests then switch.


Monday 10/15/2018 **Note** Please show up on time to your classes— arrivals past 5:45, please consider taking 6:30 class. Flow of class depends greatly on a timely start. Warm Up: 400m run Mobility/ PVC Strength: 4-5 sets 10 tempo goblet squats 3-5 tempo dips 2-3 min rest WOD: AMRAP 8 100m farmers carry 30 sit-ups…