Monday 6/18/18

6:00am, 4:00pm private 1 on 1, 5:00pm 1 on 1, 6:00pm, 7:15pm TRAP YOGA

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Strength:

Deload power clean
4 reps @ 60% of 1 rep max for 8:00

WOD:
50-40-30-20-10
Hand release Push-ups
Sit-ups

 

Thursday 6/14/18

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6:00am, 5:30pm

WOD:
10 weighted box step overs (20/15# ball)
10 burpees
130m run
9 rounds

Mobility

Reminders:

*** tomorrow is Beer League! BYOB or hard cider, sparkling water, anything carbonated. Starts at 6:45pm sharp so if you are not attending 5:30pm class, please come 15 min early to warm up.

*** Monday is Trap Yoga with guest instructor Jamel Randall! Please do not forget to pay in person or via paypal if you haven’t already ($12). And make sure your name is on the front blackboard if you’re attending whether you’ve paid or not! Class begins at 7:15pm- please do not be late.

Wednesday 6/13/18

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6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1

strength

push press 1-1-1-1

WOD:
10-9-8-7-6-5-4-3-2-1 of
Pull-ups
Front squats (95/65)

Reminders:

*** this Friday is Beer League! BYOB or hard cider, sparkling water, anything carbonated. Starts at 6:45pm sharp so if you are not attending 5:30pm class, please come 15 min early to warm up.

*** Monday is Trap Yoga with guest instructor Jamel Randall! Please do not forget to pay in person or via paypal if you haven’t already ($12). And make sure your name is on the front blackboard if you’re attending whether you’ve paid or not! Class begins at 7:15pm- please do not be late.

Tuesday 6/12/18

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6:00am, 6:00pm

WOD:

100 double unders
50 box jump overs
50 chest to bar pull-ups
50 burpees
50 toes to bar
100 double unders

Reminders:

*** this Friday is Beer League! BYOB or hard cider, sparkling water, anything carbonated. Starts at 6:45pm sharp so if you are not attending 5:30pm class, please come 15 min early to warm up.

*** Monday is Trap Yoga with guest instructor Jamel Randall! Please do not forget to pay in person or via paypal if you haven’t already ($12). And make sure your name is on the front blackboard if you’re attending whether you’ve paid or not! Class begins at 7:15pm- please do not be late.

Monday 6/11/18

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6:00am, 5:00pm 1 on 1, 6:00pm, 7:15pm 1 on 1

Strength:
Power clean 1-1-1-1

WOD:
1:45/:15 work to rest ratio each of:
– row for calories
– Russian kettlebell swings
– Push-ups
– Lunges (1=1)

2 rounds

16:00 clock

Sunday 6/10/18

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8:30am, 9:30am 1 on 1

Strength:
Snatch drop 6-6
Snatch balance 3-3-3
Overhead squat 3-3-3-3

WOD:
Tabata These:
Left reverse lunge and row
Right reverse lunge and row
Quick feet
Deficit planks
Each movement cycles through x4, rest 1:00 after last movement. 2 rounds.

EVERYTHING YOU NEED IS ALREADY INSIDE!