Schedule Update
Today July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.
Thursday July 5th – Normal Schedule. No Intro Class.
Warm-up
10 mins of Dynamic with 100m runs
and partner bandy stuff – lunges, side shuffle, bear crawl, high knees, band run.
Go over all movements and get them started.
Partner WOD – 45 mins
1.5 Mile Run
60 Burpee Pull-ups
100 Kettlebell Lunges (2,1.5)
60 Burpee Box Jumps
100/80 Calorie Bike
*Partition all reps
*For the run switch every 200-400m
Level 2 (1.5,1),
Level 1 (1,26lb)(1 mile, 40/80/40, 80/60)
Ski Sub = Same Cals as Bike
Extra Work
Squat Snatch – Every 2 Mins for 20 Mins
1 from each position
-High Hang
-Above the knee
-Below the Knee
-Floor
*There should be a clear 2 second pause at each position