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

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

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

Team

A. 4 deadlifts + 3 hang clean + 2 jerks

To max in 15 min

B. AMRAP 8

1:1 alt

5 box jump overs 24/20 (clear box completely for up scale workout)

3 devils press

10m HS walk / 60′ bear crawl

Rest 2-3

C. AFAP

100.80 cal bike

50 synchro wall balls

50 synchro abmat situps

100 kb swings 70.53