Indoors Primarily – Class will be led inside and masks will be required.
You are welcome to perform the entire class outside maskless as coaches will check in throughout the hour.
Warm up
Bike 30|20 Cals
-Then-
2 Rounds
10 Kneeling MB Cross Cops*
10 Bandy High Plank Walk*
10 Bandy Side Steps w/ Legs Completely Straight*
10 Banded Glute March*
*each side
Strength
E2MOM8
Front Squat
3 Reps (moderate weight- 75-80%)
3-1-0-0*
-Then-
EMOM5
1 Heavy Rep (85-90%), no pause
*Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom
WOD
40 Wall Balls 20|14
30|20 Calorie Bike
15 Bar Muscle-ups
30|20 Calorie Bike
40 Wall Balls
Schwinn|C2 Bike = 45|30
Level 3- 5 Bar Muscle-ups +15 Chest to Bar Pull-ups
Level 2- 30 Chest to Bar Pull-ups
Level 1- 30 Chin Over bar Pull-ups
ADV – 30|20 MB
Outdoor Strength
E2MOM12
Front Squat
3 Reps (moderate weight- 75-80%)
3-1-X-1*
*Slow negative 3-2-1 mississippi, 1s pause, Explode from the bottom, 1s pause at the top. FS will be taken from the floor.
Outdoor WOD
40 Sandbag Hug Squats 4|3
400m Sandbag Run
20 Bent Over Rows 115|75+ 20 Push-ups
400m Sandbag Run
40 Sandbag Hug Squats
Level 2- 95|65
Level 1- 75|45
ADV – Clap Push Ups
Extra Work
For Active Recovery: Easy Effort
20-18-16-14-12-10
Assault Bike Cals
T2B*