Monday June 10, 2019


Stu loving the Airdyne!

3 Rounds for time
100’ DB Walking Lunge 2x50lbs/35lbs
3 Strict Pullups
3 Pullups
3 Chest-Bar Pullups
REST 5:00 Minutes 
3 Rounds for time
100’ DB Walking Lunge 2x50lbs/35lbs
3 Strict Pullups
3 Pullups
3 Chest-Bar Pullups
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Sunday June 9, 2019


Simone

Running Club 8:00am start time at the box.
OPEN GYM 9:30am- 11:30am

3 Rounds, not for time
20 Air Squats
20 Calorie Row
15 Ring Rows
10 Inchworm to pushups
1 Set Bergener warm up with PVC 
5 Reps each of the following
-Down and Finish

– Elbows high and outside
– Muscle Snatch
– Snatch Lands (2/4/6 Inch)
– Snatch Drops

Saturday June 8, 2019


Amanda

Super excited for our running club starting tomorrow, Sunday June 9, 2019 at 8:00am, Location: The Box- All running levels welcomed.

In Teams of 2, 4 Rounds for time of:
*Run*
40 GHD Situps
30 Strict Hanstand Pushups
20 Heavy Dumbbell Snatch
Round 1: 1 Mile Run
Round 2: 800m Run
Round 3: 400m Run
Round 4: 200m Run
*Both Athletes run together and partition reps as needed*

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Friday June 7, 2019


James

In Teams of 2 complete the following:
30-20-10 Reps
Thrusters #95/#65
Rope Climbs
Males: 6-5-4
Females: 5-4-3
REST 3:00 Minutes
30-20-10 Reps

Thrusters #95/#65
Rope Climbs
Males: 6-5-4
Females: 5-4-3
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Thursday June 6, 2019


Today is Bring a Friend Day- All classes are free to try for new Athletes 

Teams of 2 Complete the following for time:
SkiERG 2000m
Row 4000m
Bike 6000m

WOD Guidance
Sprints with your partner today
On the SkiERG and Rower, switch every 250m or 500m.
On the Bike, switch every 500m (0.5km) or 1000m (1.0km)
Your choice today.
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Tuesday June 4, 2019


Morgan and Bev

Part 1. In Teams of 2, Complete for time:

50-40-30-20-10 Reps: GHD Situps
*Partition reps on GHD Situps as needed*
*Both Athletes 100ft Handstand walk together between sets*


Part 2. Squat Clean and Jerk:
3 Rounds for loading

Set 1: Moderate Set of 3 Reps
Set 2: Moderate set of 2 reps
Set 3: Moderate set of 1 rep
*Working sets, rest as needed between sets
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