Sunday Fun Day!
4 pm adult and 4:30 pm Kids classes ONLY
Every 90 seconds for 8 reps, 1 Snatch @ heavy (85% 1RM)
30 Ring Pushups, feet elevated on box
30 strict Pullups, prone grip
10 strict Muscle Ups
*If you did Murph on Monday, the coach will assign you foam roller and lacrosse ball mobility work instead of the gymnastics portion.
Jorts Wednesday! Bring a friend!
Back Squat 2-2-2-2-2-2
*Intended load is 80% 1RM for all sets. If you don’t know your 1RM, just go heavy.
* Visitors will learn how to squat and then progress in load only as technique allows.
30 minute EMOM:
1st min: 15 cal Row
2nd min: 15 Burpees
3rd min: rest
10 minutes instruction and practice on forward roll.
In 10 minutes, find a heavy double Deadlift
Every 90 seconds for 8 sets, 3 speed Deadlifts @ 80% of your double
6x Obstacle Course Sprints
*Coach will design a short obstacle course (~30-60 seconds to complete) with input from the class. Each athlete will run a timed trial. The last place athlete each round gets to change the course by replacing an obstacle of his/her choice.