Fitness
Warm Up:
12 Mninute EMOM
- Min 1: Run-Bike-Row 0:45 Seconds
- Min 2: 5 Kip swing + 3 Roll over v-sit
- Min 3: 3/Leg Single leg DB/KB Deadlift + 5 Boot strappers
4 Rounds
- 500M Row
- 20 Toes-to-bars
- 20 Power Cleans (95#/65#)
Competitor
Warm Up:
12 Mninute EMOM
- Min 1: Run-Bike-Row 0:45 Seconds
- Min 2: 5 Kip swing + 3 Roll over v-sit
- Min 3: 3/Leg Single leg DB/KB Deadlift + 5 Boot strappers
4 Rounds
- 500M Row
- 20 Toes-to-bars
- 20 Power Cleans (95#/65#)
Fitness
Group Warm Up:
3 Minutes
3 Rounds
- 10 Band Pull aparts
- 10 Band good mornings
- 5 Band Overhead Squats
- 3 Inch worms with a push up
Skill
- Muscle up Progressions/Transitions
For time
- 50 Overhead Squats (115#/75#)
- 25 Muscle-ups
Competitor
Group Warm Up:
3 Minutes
3 Rounds
- 10 Band Pull aparts
- 10 Band good mornings
- 5 Band Overhead Squats
- 3 Inch worms with a push up
Skill
- Muscle up Progressions/Transitions
For time
- 50 Overhead Squats (115#/75#)
- 25 Muscle-ups
Home Workouts
Buy in: 20 burpees
- 15 dumbbell plank row (25#/15#)
- 15 dumbbell thruster (25#15#)
- 20 alternating toe touch (V-up position)
- 800M Run
- 3 rounds:
- 15 kettlebell swing (35#/25#)
- 15 kettlebell goblet squat (35#/25#)
- 20 reverse crunch to leg drop
- 800M Run
- 3 rounds:
- 15 plate swiper push ups (5# male and female)
- 15 single leg deadlift
- 20 bicycle crunches
Cash out: 20 burpees
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Warm Up:
- Couch Stretch 90 Sec/side
2 Rounds
- 10 PVC Pass through
- 10 Barbell Good morning
- 20 Lateral Hops over PVC
20 Minute AMRAP
- 5 Hang Power Snatch (115#/75#)
- 10 Hip Extensions
- 15 AbMat Sit-ups
Competitor
Warm Up:
- Couch Stretch 90 Sec/side
2 Rounds
- 10 PVC Pass through
- 10 Barbell Good morning
- 20 Lateral Hops over PVC
20 Minute AMRAP
- 5 Hang Power Snatch (115#/75#)
- 10 Hip Extensions
- 15 AbMat Sit-ups
Fitness
Warm Up:
- Foam Roll 3 Minutes the Posterior Chain
2 Rounds
- 5 Push ups
- 10 Broad Jumps
- 15 Russian KB Swings
Barbell Strength Day - Bench Press
- 3-3-3-3-3, Try to increase weight each set
5 Rounds
- 15 Kettlebell Swing (70#/55#)
- 15 Burpees
Competitor
Warm Up:
- Foam Roll 3 Minutes the Posterior Chain
2 Rounds
- 5 Push ups
- 10 Broad Jumps
- 15 Russian KB Swings
Barbell Strength Day - Bench Press
- 3-3-3-3-3, Try to increase weight each set
5 Rounds
- 15 Kettlebell Swing (70#/55#)
- 15 Burpees
Fitness
Warm Up:
4 Rounds
- 10 Hip extensions
- 5 Wall Ball
- 5 Deadlift
For time:
- 20 Pull ups, 10 Deadlift (225#/155#) 25 Wall Balls (20#/14#)
- 16 Pull ups, 8 Deadlift, 25 Wall Balls
- 12 Pull ups, 6 Deadlift, 25 Wall Balls
- 8 Pull ups, 4 Deadlfit, 25 Wall Balls
- 4 Pull ups, 2 Deadlift, 25 Wall Balls
Competitor
Warm Up:
4 Rounds
- 10 Hip extensions
- 5 Wall Ball
- 5 Deadlift
For time:
- 20 C2B Pull ups, 10 Deadlift (275#/185#), 25 Wall Balls (20#/14#)
- 16 C2B Pull ups, 8 Deadlift, 25 Wall Balls
- 12 C2B Pull ups, 6 Deadlift, 25 Wall Balls
- 8 C2B Pull ups, 4 Deadlfit, 25 Wall Balls
- 4 C2B Pull ups, 2 Deadlift, 25 Wall Balls
Fitness
Warm Up:
- Accumulate 2 Minutes of Goblet Squat hold in rock bottom position
3 Rounds:
- 200M Run
- Burgener Warm up
5 Rounds
- 10 Power Clean (155#/105#)
- 200M Run with Plate (45#/35#)
Competitor
Warm Up:
- Accumulate 2 Minutes of Goblet Squat hold in rock bottom position
3 Rounds:
- 200M Run
- Burgener Warm up
5 Rounds
- 10 Power Clean (155#/105#)
- 200M Run with Plate (45#/35#)
Home Workouts
Warm Up/ Midline Stability Training
4 rounds
- 25 hollow rock
- 25 Supermans
WOD
- 1 Mile Run
- 1800M Row
- 75/50 calories assault bike
Fitness
Warm Up:
- 1 Minute Banded Front rack stretch/side
- 3 Way hip stretch - 3x per side
3 Rounds
- 5 Wall squat
- 5 Boot strappers
- 0:30 Second Plank
Barbell Strength Day - Front Squat
- 3-3-3-3-3, Try to increase weight each set
For time - 10 Minute Cap
- 200M Farmer Carry (55#/35#)
- 150M Double Kettlebell Front Rack Carry (55#/35#)
- 100M Double Kettlebell Overhead Carry (55#/35#)
Competitor
Warm Up:
- 1 Minute Banded Front rack stretch/side
- 3 Way hip stretch - 3x per side
3 Rounds
- 5 Wall squat
- 5 Boot strappers
- 0:30 Second Plank
Barbell Strength Day - Front Squat
- 3-3-3-3-3, Try to increase weight each set
For time - 10 Minute Cap
- 200M Farmer Carry (55#/35#)
- 150M Double Kettlebell Front Rack Carry (55#/35#)
- 100M Double Kettlebell Overhead Carry (55#/35#)
Fitness
Warm Up:
Tabata Jump rope drills
- Practice singles with feet together, alternating, jumping side to side, running, etc
3 Rounds
- 2 Wall Walks
- 5 DB Shoulder Press
- 10 Banded Push downs
- 15 KB Deadlift
3 Rounds
- 50 Calorie Row
- 15 Handstand push ups
- 50 Double unders
Competitor
Warm Up:
Tabata Jump rope drills
- Practice singles with feet together, alternating, jumping side to side, running, etc
3 Rounds
- 2 Wall Walks
- 5 DB Shoulder Press
- 10 Banded Push downs
- 15 KB Deadlift
3 Rounds
- 50 Calorie Row
- 15 Handstand push ups
- 50 Double unders
Home Workouts
Partner WOD
- 1 Mile Run together
- 100 Power cleans (95#65#)
- 800M Run together
- 100 Box jumps (24"/20”)
- 400M Run together
- 200 Wall balls (20#/14#)
*** One partner working at a time aside from run- completed together.
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Group Warm Up:
3 Minute
3 Rounds
- 5 Kneeling jump up
- 5 PVC pass through
- 5 PVC sots press
- 10 overhead walking lunge with PVC
2 Rounds
- 10 box jumps
- 4 squat snatches
REMINDER - BALTIMORE RUNNING FESTIVAL - CHECK ROAD CLOSURES
3 Rounds
- 25 Box Jumps (24"/20")
- 10 Squat Snatch (135#/95#)
Competitor
Group Warm Up:
3 Minute
3 Rounds
- 5 Kneeling jump up
- 5 PVC pass through
- 5 PVC sots press
- 10 overhead walking lunge with PVC
2 Rounds
- 10 box jumps
- 4 squat snatches
REMINDER - BALTIMORE RUNNING FESTIVAL - CHECK ROAD CLOSURES
3 Rounds
- 25 Box Jumps (24"/20")
- 10 Squat Snatch (135#/95#)
Fitness
Warm Up:
- "Easy" Tabata Row: 20 seconds on, 10 seconds off
3 Rounds
- 3-5 Reps at each movement Burgener Warm Up w/ empty barbell
Barbell Strength Day - Complex
1-1-1-1-1-1-1
- Deadlift + Power Clean + Squat Clean, using heaviest weight per set
Competitor
Warm Up:
- "Easy" Tabata Row: 20 seconds on, 10 seconds off
3 Rounds
- 3-5 Reps at each movement Burgener Warm Up w/ empty barbell
Barbell Strength Day - Complex
1-1-1-1-1-1-1
- Deadlift + Power Clean + Squat Clean, using heaviest weight per set
Fitness
Group Warm Up:
3 Rounds - Easy to Moderate Pace
- 200M Run
- 3 Kip swing+ 6 Medball Slams + 9 Air squat
Test Monthly Challenge:
2 Rounds
- 5 Toe to bar
- 5 burpee pull ups
- 20 Double Under
For time
- 25 Toes-to-bars
- 50 Burpee Pull-ups
- 100 Double Unders
Competitor
Group Warm Up:
3 Rounds - Easy to Moderate Pace
- 200M Run
- 3 Kip swing+ 6 Medball Slams + 9 Air squat
Test Monthly Challenge:
2 Rounds
- 5 Toe to bar
- 5 burpee pull ups
- 20 Double Under
For time
- 25 Toes-to-bars
- 50 Burpee Pull-ups
- 100 Double Unders
Fitness
Group Warm Up:
- Pigeon Stretch: 0:90 sec/side
3 Rounds
- 1 Bear Complex with empty barbel
- 1 muscle up transition
- 3 Inch worm with a push up
3 Rounds:
- 3 hang power cleans
- 2 front squats
- 1 Muscle up/Ring dip
10 Minute EMOM
- 5 Hang Power Cleans (115#/75#)
- 4 Front Squats (115#/75#)
- 3 Muscle-ups/6 ring dips
Competitor
Group Warm Up:
- Pigeon Stretch: 0:90 sec/side
3 Rounds
- 1 Bear Complex with empty barbel
- 1 muscle up transition
- 3 Inch worm with a push up
3 Rounds:
- 3 hang power cleans
- 2 front squats
- 1 Muscle up/Ring dip
10 Minute EMOM
- 5 Hang Power Cleans (115#/75#)
- 4 Front Squats (115#/75#)
- 3 Muscle-ups/6 ring dips
Home Workouts
Welcome Coach Joe to 511Grit!
- 800M Run
- 3x15
- Dumbbell plank row (25#/15#)
- Burpees
- 800M Run
- 3x15
- Handstand mountain climbers
- Jumping lunge (alternating)
- 800M Run
- 3x15
- Dumbbell thrusters (25#/15#)
- Jump squat
- 800M Run
Fitness
Warm Up:
9 Minute EMOM
- Min 1: 50 feet Bear Crawl (8+ long mats) + 5 Broad Jump
- Min 2: 10 DB/KB Windmill (5/side)
- Min 3: 3 Samson stretch/side + 30 Double Under
10-8-4 Reps:
- Dumbbell/Kettlebell snatch + sit ups
50-35-20
- Dumbbell Snatch (50#/30#)/Kettlebell Snatch (55#35#)
- AbMat Sit-up
Competitor
Warm Up:
9 Minute EMOM
- Min 1: 50 feet Bear Crawl (8+ long mats) + 5 Broad Jump
- Min 2: 10 DB/KB Windmill (5/side)
- Min 3: 3 Samson stretch/side + 30 Double Under
10-8-4 Reps:
- Dumbbell/Kettlebell snatch + sit ups
50-35-20
- Dumbbell Snatch (50#/30#)/Kettlebell Snatch (55#35#)
- AbMat Sit-up
Fitness
Group Warm Up:
2 Rounds
- 50ft High knees + 50 ft Butt kickers
- 10 Barbell Strict Press
- 10 Barbell Good Morning/Squat
- 10 Roll over V-sit
2 Rounds:
- 3 HSPU
- 5 Back Squat
- 200M Run
20 Minute AMRAP
- 10 Handstand Push ups
- 15 Back Squats (135#/95#)
- 400M Run
Competitor
Group Warm Up:
2 Rounds
- 50ft High knees + 50 ft Butt kickers
- 10 Barbell Strict Press
- 10 Barbell Good Morning/Squat
- 10 Roll over V-sit
2 Rounds:
- 3 HSPU
- 5 Back Squat
- 200M Run
20 Minute AMRAP
- 10 Handstand Push ups
- 15 Back Squats (135#/95#)
- 400M Run
Home Workouts
Warm Up
WOD:
- 1 mile run
- 40 box jump (24"/20")
- 30 kettlebell swings (35#/25#)
- 20 kettlebell goblet squats (35#/25#)
- 10 insane lunges
- 20 kettlebell goblet squats (35#/25#)
- 30 kettlebell swings (35#/25#)
- 40 box jump (24"/20")
- 1 mile run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Warm Up: "Foam Roll-A-Palooza"
2 Rounds with barbell
- 5 Deadlift
- 5 Hang Power Clean
- 5 Push Jerk
- 5 Good Morning
Partner WOD
- 100 Clean & Jerks (135#/95#)
- 100 Toes-to-bars
- 100 Row Calories
Competitor
Warm Up: "Foam Roll-A-Palooza"
2 Rounds with barbell
- 5 Deadlift
- 5 Hang Power Clean
- 5 Push Jerk
- 5 Good Morning
Partner WOD
- 100 Clean & Jerks (135#/95#)
- 100 Toes-to-bars
- 100 Row Calories
Fitness
Game Time
Group Warm Up:
- 3 Way hip stretch x 3/side
3 Rounds
- 5 Banded thrusters
- 10 Calorie Bike/Row
- 3 Inch worm with a push up
- 5 Boot strappers
2 Rounds
- 50 Thrusters (75#/55#)
- 50 Burpees
Competitor
Game Time
Group Warm Up:
- 3 Way hip stretch x 3/side
3 Rounds
- 5 Banded thrusters
- 10 Calorie Bike/Row
- 3 Inch worm with a push up
- 5 Boot strappers
2 Rounds
- 50 Thrusters (75#/55#)
- 50 Burpees
Fitness
8 Minute EMOM
- Odd: 0:45 second Row or Bike
- Even: 3 roll over V-Sit + 3 Ring row + 10 Plate hops
2 rounds:
- 7 Kettlebell Swings
- 7 Box jumps
- 7 pull ups
3 Rounds
- 20 Kettlebell Swings (55#/35#)
- 20 Box Jumps (24"/20")
- 20 Pull-ups
Competitor
8 Minute EMOM
- Odd: 0:45 second Row or Bike
- Even: 3 roll over V-Sit + 3 Ring row + 10 Plate hops
2 rounds:
- 7 Kettlebell Swings
- 7 Box jumps
- 7 pull ups
3 Rounds
- 20 Kettlebell Swings (70#/55#)
- 20 Box Jumps (24"/20")
- 20 Chest to Bar Pull-ups
Fitness
Group Warm Up:
3 Rounds With a PVC
- 5 Pass through
- 5 Overhead Squat
- 5 Sotts press
- 1 Snatch Balance Rep to each depth: 4 Inches, 6 inches, Parallel, Full Squat
Barbell Strength Day - Snatch Balance + Overhead Squat
*** Use the heaviest weight you can for each set. Rest as needed between sets.
3 Rounds
- 200M Run
- 25 Air Squats
- 15 Sit ups
Competitor
Group Warm Up:
3 Rounds With a PVC
- 5 Pass through
- 5 Overhead Squat
- 5 Sotts press
- 1 Snatch Balance Rep to each depth: 4 Inches, 6 inches, Parallel, Full Squat
Barbell Strength Day - Snatch Balance + Overhead Squat
*** Use the heaviest weight you can for each set. Rest as needed between sets.
3 Rounds
- 200M Run
- 25 Air Squats
- 15 Sit ups
Home Workouts
Fitness
Group Warm Up - 3 Rounds
- 10 Banded Pass Throughs
- 10 Banded Pull up aparts
- 10 Banded Strict Press
- 10 Ring Rows
10 Minute EMOM
- 5 Toe to bar + 7 Kettlebell Swing (55#/35#)
"The Pump" - 10,9,8,7,6,5,4,3,2,1
- Strict press (95#/65#)
- Strict pull ups
Competitor
Group Warm Up - 3 Rounds
- 10 Banded Pass Throughs
- 10 Banded Pull up aparts
- 10 Banded Strict Press
- 10 Ring Rows
10 Minute EMOM
- 5 Toe to bar + 7 Kettlebell Swing (55#/35#)
"The Pump" - 10,9,8,7,6,5,4,3,2,1
- Strict press (95#/65#)
- Strict pull ups
Fitness
Tissue Work with Foam Roller/Lax Ball
- Pick 3 spots most sore/tight and devote about 1:00 to each spot
Then 3 Rounds
- 100M Kettlebell Farmer Carry
- 30 Second Weighted Plank Hold
- 10 Romanian Deadlfts with Moderate Weight
- 10 Burpees
7 Minute AMRAP
- 30 Double Unders
- 15 Hang Power Snatch (75#/55#)
Rest 3 Minutes
7 Minute AMRAP
- 30 Double Unders
- 15 Hang Power Clean (75#/55#)
- 10 Air Squats
Competitor
Tissue Work with Foam Roller/Lax Ball
- Pick 3 spots most sore/tight and devote about 1:00 to each spot
Then 3 Rounds
- 100M Kettlebell Farmer Carry
- 30 Second Weighted Plank Hold
- 10 Romanian Deadlfts with Moderate Weight
- 10 Burpees
7 Minute AMRAP
- 30 Double Unders
- 15 Hang Power Snatch (75#/55#)
Rest 3 Minutes
7 Minute AMRAP
- 30 Double Unders
- 15 Hang Power Clean (75#/55#)
- 10 Air Squats
Home Workouts
5 Rounds
- 20 Single leg kettlebell deadlift (35#/25#)
- 20 Push up to rower V-up
- 20 Kettlebell Russian twist (35#/25#)
- 20 Kettlebell goblet squat (35#/25#)
- 20 Kettlebell swing (35#/25#)
- 500M Row
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Group warm up
- 5 Russian KB Swing right arm
- 5 Russian KB Swing left arm
- 5 KB Push Press right arm
- 5 KB Push Press left arm
Then - 2 Rounds
- 10 Wallballs
- 5 Burpees
- 5 Kettlebell Swings
- 5 Bar Kips
30 Minute AMRAP Partner WOD
- 400M Run
- 40 Wall Balls (20#/14#)
- 30 Kettlebell Swing (55#/35#)
- 20 Pull-ups
** Run together, one person working at at time in reps
Competitor
Group warm up
- 5 Russian KB Swing right arm
- 5 Russian KB Swing left arm
- 5 KB Push Press right arm
- 5 KB Push Press left arm
Then - 2 Rounds
- 10 Wallballs
- 5 Burpees
- 5 Kettlebell Swings
- 5 Bar Kips
30 Minute AMRAP Partner WOD
- 400M Run
- 40 Wall Balls (20#/14#)
- 30 Kettlebell Swing (70#/55#)
- 20 Chest To Bar Pull-ups
** Run together, one person working at at time in reps
Fitness
Group Warm Up:
- Banded Hamstring Stretch on the Floor
- 3 Minutes Row or Bike
2 Rounds Barbell complex
- 5 Deadlift
- 5 Hang Power Clean
- 5 Strict press
- 5 Good mornings
- 5 Back squat
8 Minute EMOM:
- Odd 5 Deadlift at 40% of 1 Rep Max
- Even: 30 Double Unders
Barbell Strength Day:
- Build up to a heavy triple deadlift, Touch and Go
5 Rounds for time
- 10 Deadlifts (275#/185#)
- 15 Cal Row OR 10 Cal Assault Bike
Competitor
Group Warm Up:
- Banded Hamstring Stretch on the Floor
- 3 Minutes Row or Bike
2 Rounds Barbell complex
- 5 Deadlift
- 5 Hang Power Clean
- 5 Strict press
- 5 Good mornings
- 5 Back squat
8 Minute EMOM:
- Odd 5 Deadlift at 40% of 1 Rep Max
- Even: 30 Double Unders
Barbell Strength Day:
- Build up to a heavy triple deadlift, Touch and Go
5 Rounds for time
- 10 Deadlifts (275#/185#)
- 15 Cal Row OR 10 Cal Assault Bike
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Group Warm up:
Then
- 3 Sets of 10 Banded Push downs
15 Minute EMOM
- Minute 1,4,7,10,13: 3-5 Strict Pull-ups
- Minute 2,5,8,11,14: 5-7 Close Grip Push-ups
- Minute 3,6,9,12,15: 20, Russian Med ball Twists, Total
5 Rounds
- 12 Lateral Burpees over the Bar
- 12 Push Press (115#/75#)
Competitor
Group Warm up:
Then
- 3 Sets of 10 Banded Push downs
15 Minute EMOM
- Minute 1,4,7,10,13: 3-5 Strict Pull-ups
- Minute 2,5,8,11,14: 5-7 Close Grip Push-ups
- Minute 3,6,9,12,15: 20, Russian Med ball Twists, Total
5 Rounds
- 15 Lateral Burpees over the Bar
- 15 Push Press (135#/95#)
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Group Warm up - 3 Rounds
- 5 Bar Kips
- 10 Sit-ups
- 15 Air Squats
- 20 Banded Good mornings
Power Clean
- Work up to Heavy 1 Rep for the Day
20 Minute AMRAP - CF Open 11.5
- 5 Power Cleans (145#/100#)
- 10 Toes to Bar
- 15 Wallballs (20#/14#)
Competitor
Group Warm up - 3 Rounds
- 5 Bar Kips
- 10 Sit-ups
- 15 Air Squats
- 20 Banded Good mornings
Power Clean
- Work up to Heavy 1 Rep for the Day
20 Minute AMRAP - CF Open 11.5
- 5 Power Cleans (145#/100#)
- 10 Toes to Bar
- 15 Wallballs (20#/14#)
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Group Warm Up - 3 rounds:
- 5 broad jump (focus on hip extension in jump)
- 5 Inch worm with a push up
- 5 Roll Over V-sit
- 1 Minute Bike or Run
Then:
- 15 Kettlebell Swings + 15 Burpees
- 10 Kettlebell Swings + 10 Push ups/Banded push ups
- 5 Kettlebell Swings + 5 Ring push ups/Push ups
For Time
- 42 Kettlebell Swings (55#/35#)
- 32 Push ups
- 30 Kettlebell Swings
- 25 Push ups
- 18 Kettlebell Swings
- 19 Push ups
Competitor
Group Warm Up - 3 rounds:
- 5 broad jump (focus on hip extension in jump)
- 5 Inch worm with a push up
- 5 Roll Over V-sit
- 1 Minute Bike or Run
Then:
- 15 Kettlebell Swings + 15 Burpees
- 10 Kettlebell Swings + 10 Push ups/Banded push ups
- 5 Kettlebell Swings + 5 Ring push ups/Push ups
For Time
- 42 Kettlebell Swings (55#/35#)
- 32 Ring Push ups
- 30 Kettlebell Swings
- 25 Ring Push ups
- 18 Kettlebell Swings
- 19 Ring Push ups
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Group Warm Up:
- Row 3 Minutes
- 3 way hip stretch (3x/side)
Followed by - 3 Rounds:
- 5 Barbell Good Morning/Squat
- 5 Roll over V-Sit
- 5 Goblet squat
Barbell Strength Day - Back Squat
*** Use the heaviest weight you can for each set. Rest as needed between sets.
3 Rounds for time:
- 15 Goblet Squats (70#/55#)
- 15 Weighted Sit-ups (45#/25#)
Competitor
Group Warm Up:
- Row 3 Minutes
- 3 way hip stretch (3x/side)
Followed by - 3 Rounds:
- 5 Barbell Good Morning/Squat
- 5 Roll over V-Sit
- 5 Goblet squat
Barbell Strength Day - Back Squat
*** Use the heaviest weight you can for each set. Rest as needed between sets.
3 Rounds for time:
- 15 Goblet Squats (70#/55#)
- 15 Weighted Sit-ups (45#/25#)
Home Workouts
Warm Up
WOD
- 800M Run
- 50 Wall balls (20/14#)
- 20 Push ups
- 800M Run
- 50 Box jumps (24/20")
- 20 Plate push ups (5#)
- 800M Run
- 50 Walking lunge
- 20 Spider man push ups
- 800M Run
- 50 Air squats
- 20 Push ups
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Home Workouts
- Class on Monday at 6:30 pm