Pop Up Classes at 730am and Noon Today. Zoom Class at 530pm. Check our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join
Warm-up
Run 1 loop
then…
:30 work/:10 Rest
-Lateral Up & Overs
-Strict Press
-BB Sumo Deadlift
-BB High Pull From Mid Hang
-BB Front Squat with 2 second pause
:30 Rest
1:00 of Each, No Rest Between
-Box Jumps with Step Over
-Sumo Deadlift High Pull
-BB Thruster
Mobility
Calf Stretch
Quad Stretch
WOD
1 Mile Run
Then
30-20-10
Box Jump Overs
Kettlebell Swing 2|1.5
Wall Balls
Level 2- 1.5|1
Level 1- 1|0.75
Outdoor WOD
1 Mile Run
Then
30-20-10
Box Jump Overs
Sumo Deadlift High Pulls 75|55
Thrusters 75|55
Level 2 – 65|45
Level 1- 55|35
Other Subs-
Plate hip to Overhead
Run Subs =
2000m Row
3|2.5 mile Bike
Or
5 Rounds
15 Burpees
50 Double Unders or Plate Hops
Extra Work
10 min EMOM
Odd – 10 second HS Hold, 6 Strict HSPUs, 10 second HS Hold*
Even – 10 second hollow hold, 12 V-ups, 10 second hollow hold
Sets are ideally done unbroken for the first few rounds. Scale reps as necessary.
*Kip where need be or perform a db Strict Press
**have access to a pull up bar? – 10 Second Pull Up Hang, 12 T2b, 10 Second Pull Up Hang**