Happy New Year's Eve!
Check Mindbody for limited class schedule today!
Be warned if you do not sign up for the class there may not be a coach there!
10 jump squats
20 pass thrus
Thruster ( you may take 1st rep from rack)
90 sec rest between sets
Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight.
(use bands if needed)
Open Gym: 10 to noon, Uptown Only
Sign up on Mindbody!
Open gym: Mid City only, 9 to noon
10 burpee bar touches
5 rounds for total working time of:
30 Double-Unders ( 2 to 1 singles)
800m run or 1000m row
"Tailpipe" Partner WOD
6 rounds total
P1: 250m row
P2: hold KB or DB in front rack (24/16kg)
2-3 min mobility
Jumping Drills and 1RM box jump
Retest 5 min AMRAP (increasing ladder: 1, 1, 2, 2, 3, 3, ...)
70/75% of 1RM Deadlift
Box jump (30/24in)
No morning classes, but rest of day normal schedule. Please sign up on Mindbody!
Warm up:2 rounds
10 scap push-ups
DB Bench Press
3 x 5 at 5-10lbs heavier than last week
Double unders (2 for 1 subbing singles)
Ab mat sit ups
10 am Group WOD, Uptown
Open Gym, 11-1 and 3-5 Uptown
Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.!
Please sign up on Mindbody for group wod or Open Gym (open gym tab)!
5 min double under flights
3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc)
12 Days of Christmas
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
4 Kettle Bell Swings (24/16k)
6 Push Press (95 #/65 #)
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)
Monday- Happy Christmas Eve!
Modified schedule today: Please Check Mindbody!
Warm up:1000m row at 18 strokes per minute
ADV: 5 rounds, INT/BEG: 3 rounds
30 KB swings (32/24kg)
(35 min cutoff)
Uptown 10 am - 12 pm
Midcity 1030 am - 1230 pm