Strength: 20 min T.G.U 4 each @ light 3 each @ mod 2 each @ mod 1 each @ AHAP Accessory: TABATA #1 Barbell strict press Barbell curl TABATA #2 Hollow rocks/hold Plank TABATA #3 Static ring hold Hold Plate out in front (AHAP) TABATA #4 Stir the Pot Bicycle Kicks
Skill: Row Form Pull Drill Metcon: 3 x 900m with 90s rest (2,700m) 400 @ easy 300 @ mod 200 @ hard 3 x 600m with 90s rest (1,800m) 300 @ mod 300 @ hard 3 x 400m with 2 min rest (1,200m) Sprint
Strength: 20 min Front Squat 7-7-5-5-3-3-1-1 Building Metcon: “White Knuckle” 4RFT 6 Thrusters (heavy) 12 Deadlifts 15 KBS (mod) 30 Dubs
Oly: 15 min to find heavy clean Then (NFT) Set #1 Set #2 3 @ 80% 3 @ 85% 2@85% 2 @ 90% 1 @ 90% 1 @ 95% Set #3 Set #4 3 @ 90% 1 @ 95% 2 @ 95% 1 @ 100% 1 @ 100% 1 @ 100+%
With a partner 5RFT 20 pull ups 50 dubs 20 BBJO 20 deadlifts (225/155) Split as need 10AM ‘Fun’ with coach JRod. Open to all levels.
Oly: 20 min O.H.S Build to heavy set of 2 Metcon: “Dance-E” 4RFT 500 m row 10 O.H.S (mod/light) 10 lateral burpees
Skill: Everything Kipping EOMOM 12 -athlete level drill -:20s hollow rocks Metcon: AMRAP 12 10 athlete level pull ups 20 sit ups 15 hang snatch (mod)
5:30AM / 3:00PM and 4:00PM classes only. Gym closes at 5pm ‘Count Down’ 10-9-8-7-6-5-4-3-2-1 BBJO Heavy Cleans Pull Ups Push Ups *202 m row between rounds
Strength: 20 min Bench Press 15-12-9-6-3 building 6-9-12-15 decreasing Metcon: “G2Go” 3RFT 15/12 cal AB 10 plate G2O (25/15) 10 burpees 40 Dubs
9AM “Deck of Cards” Heart = push ups Diamonds = thrusters (light) Clubs = Box Jumps Spades = sit ups Face cards = roll of 12 sided die for burpees 10AM Comp class. Minimum of 3 months experience. This is a fast paced class with little to no demos.