Announcements:
A. MoveFree @9a side 2! Join us and spread the word about our new class!
B. Weightlifting class – 6:30p, side 2
C. Community announcements coming your way soon!
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A. Front SqT
1RM with :3 second pause in hole
B. Map training (options) @70-80%
Amrap 12
60’ bear crawl
1 wall walk
60’ walking lunge
1 clean and jerk 70-75%
60 DU / singles
OR
AMRAP 12
15/12 cal bike
12 box jumps (step down)
9 t2b
6 Kipping hspu / hand release pushups
30′ plate push
Work
600m Row + 18 burpees over the rower ;
Rest 2:30-3 min x 4-5 rds
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Post class:
Gymnastics:
A. 10-15 min of Freestanding HS Work
B. HS wall: side lateral walks: 10’ one way, 10’ the other; rest x 5 sets
C. Weighted Ring Rows : 6 x 5
–
BECOMPLETE:
1. Glute Ham raises x 6-8 reps x 4-5 sets
2. Single leg single arm straight leg deadlift x 6 reps each side x 4 sets each side
3. Weighted side step x 40′ + same side 10 lateral step ups. Complete 5 sets of this superset on each side.
4. Static split positions stretching. Accumulate 4 min in each split position.
5. Crossover symmetry or = to shoulder prehab work
Announcement:
A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.
B. Normal Schedule today
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Function:
A. Zombie SqTs – 3-5 rep at 33X1 x 6-7 working sets 
B. Running clock
50/40 cal bike
30 alt dB SqT cleans 35/20
20 burpee pull-ups
Rest 3-4 minutes
40/32 cal bike
20 alt dB SqT clean 50/35
10 burpee pull-ups
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Post class:
BECOMPLETE:
1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs
2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.
3. Weighted Sled Side step x 30’ x 6 sets each side
4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets
5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks
6. crossover Symmetry or equal shoulder prehab work
Announcement:
A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.
B. Normal Schedule today
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Fitness:
A. Back Squat – 5RM + 1×5 @90%
B. AFAP
50/40 cal bike
12 alt db SqT clean 50/35
10 burpee c2b (not jumping pull-ups, establish locked out arm at bottom)
40/32 cal bike
24 alt db squat clean 50/35
10 burpee c2b
30/24 cal bike
36 alt db squat clean 35/20
10 burpee c2b
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Post class:
BECOMPLETE:
1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs
2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.
3. Weighted Sled Side step x 30’ x 6 sets each side
4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets
5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks
6. crossover Symmetry or equal shoulder prehab work
Announcement:
A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.
B. Normal Schedule today
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Performance:
A. Back Squat – 5RM + 1×5 @90%
B. AFAP
50/40 cal bike
12 alt db SqT clean 70/50
10 / 7 ring muscle ups
40/32 cal bike
24 alt db squat clean 50/35
10 / 7 ring muscle ups
30/24 cal bike
36 alt db squat clean 35/20
10 / 7 ring muscle ups
– those with ability to single arm dB squat snatch can modify up to that skill.
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Post class:
BECOMPLETE:
1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs
2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.
3. Weighted Sled Side step x 30’ x 6 sets each side
4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets
5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks
6. crossover Symmetry or equal shoulder prehab work
Monday Wed Friday – 9a. Join us!
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A. Deadlift : 3-3-3-3-3 @31X1
B. Afap
50/40 cal bike
40 ghd sit-ups / weighted sit-ups
30 heavy wall balls
200′ dB front rack lunge
100 du
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Post class
BECOMPLETE:
1. Front Rack Single Leg SqT’s: 6 reps x 6 sets; rest 1 in between
2. Single Leg barbell Hip Thrusters 10 reps each side x 4 sets
– not for big weight as much as recovery and quality of movement. Prehab
3. Lunge Position Single Arm Press x 6 reps each side x 4 sets
4. Push-up x 10 rep at 41X1 + Barbell Row x 12 reps; rest 1-2 min x 4 sets
5. supersets: bent over DB double row x 10 + 15 db rear flys’ x 4 sets
6. Crossover symmetry protocol
Team Saturday
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Team of 3
100/80 cal bike (1 working at a time)
50 synchro partner WB abmat sit-ups (2 working)
50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)
100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)
300 double Unders (1 working at a time)
500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)
50 Devils press 50/35’s (1 working at a time)
50 synchro partner WB abmat sit-ups (2 working)
100/80 cal bike (1 working)
Function:
A. Back Rack Single Leg SqT
6 reps at 30X1 each side x 6-8 sets each side. Rest 1-2 min between sets
B. 7 rds for time:
10 goblet squats
5 strict pull-ups
10 burpees over bar
Fitness:
A. Back SqT : 5RM w/ 4 second pause each rep
B. AFAP
3 rds
5 squat cleans 155/103
10 pullups
15 burpees over bar
Into 2 rds
5 squat cleans 185/113
10 C2b pullups
15 burpees over bar
Into 1 rd
5 squat cleans 205/123
10 strict pull-ups
15 burpees over bar
Performance:
A. Back SqT : 5RM w/ 4 second pause each rep
B. AFAP
3 rds
5 squat snatch 115/83
10 pullups
15 burpees over bar
Into 2 rds
5 squat snatch 135/93
10 C2b pullups
15 burpees over bar
Into 1 rd
5 squat snatch 155/103
10 bar muscle ups
15 burpees over bar
