Monday- June 29th

Weekly Warm-Up: 10 min. AMRAP

Tabata: 2 sets (time permitting)

(20 seconds work followed by 10 seconds rest = 1 set)

– Push-ups

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Broad Jumps

– Wall Walks

+ Today's Warm-up Movements:

*Huggers/Skiers x 10

*Lat Stretch x :30 each

A. Every 2 minutes, for 12 minutes (6 sets):

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

B. “Chutes & Ladders”

AMRAP 15:

Buy In:

75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees

…Up By 3’s Until Time Cap

Rx/Px: (20/14)

C. Buy-Out:

Couch Stretch x 1:00 each

Banded Lat Stretch x 1:00 each

Banded Pec Stretch x 1:00 each

-NO CLASS ON SATURDAY, JULY 4TH-

SPEND THE DAY WITH YOUR FAMILIES- HIKE, RUN, SWIM, PLAY, OR DO THE AT-HOME wod

We will do a celebratory HERO WOD at the gym on Friday, July 3rd

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