Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
Nutrition chat Sat 10:15am upst
2:00 PVC Passes & Around the Worlds
Into…
2-3 SETS BARBELL WARM-UP
10/10 Elbow Punches
10 Behind the Neck Presses
10 High Bar Back Squats
10 Good Morning
10 Dip + Hold + Stands (Barbell in the Front Rack)
-Quick Rest b/t Sets-
EVERY 1:30 x 6 SETS*
2 Push Press
+
1 Push Jerk
*Start Light-Mod and build to Mod-Heavy.
(Score is Weight)
IN TEAMS OF 2...
AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders
*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 8 MINUTES*
5 Shoulder To Overhead
10 Wall Balls (20/14)|(14/10)
*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.
AMRAP x 10 MINUTES*
10 Wall Balls
5 Burpees
*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.
(Score is Total Reps)
KG WB: (9/6)|(6/5)
AMRAP x 4 MINUTES
5 Shoulder To Overhead (135/95)|(95/65)*
30 Double Unders
AMRAP x 6 MINUTES
15 Wall Balls (20/14)|(14/10)
AMRAP x 8 MINUTES
15 Wall Balls
10 Burpees
*Option for athletes to go 'heavy' with 155/105 or 185/135.
(Score is Total Rounds + Reps)
KB BB:(60/42.5)|(42.5/30)