New Running Route – PSA!
As you have likely noticed, the landscape is changing around the gym. The former running path is no longer accessible for members. From now on we will be running on Dot Ave in workouts. When running on Dot Ave please keep in mind that you are running on a city sidewalk that has a lot of unsteady footing between curbs and cracked concrete. Please use caution and be aware of pedestrians and cars pulling in and out of surrounding businesses. Safety first, WOD time second!
Warm-up
600M Run
-Then-
With KB
2 Rounds
10 Windmill
10 Halo
10 Single Arm Bent Over Row
10 KB Pull-Over in Hollow Position
10 Alternating KB Russian Swing
Mobility
Shoulder Rolling
Calf Rolling & Stretching
Mini Band Glute Work
Tabata- 20s work| 10s Static Hold
Glute Bridges
½ Tabata – 20s work| 10s Static Hold
Clamshells R
Clamshells L
½ Tabata – 20s work| 10s Static Hold
Standing Kickbacks R
Standing Kickbacks L
WOD (30 Minute Cap)
30 Pull-ups
40 Lunges 1.5|1
50 Kettlebell Swings 1.5|1
800m run
20 Pull-ups
30 Lunges
40 Kettlebell Swings
600m Run
10 Pull-ups
20 Lunges
30 Kettlebell Swings
400m Run
Level 2 – 1|0.75, 21-15-9 Pull-ups
Level 1 – see below
ADV- 2|1.5, Chest to Bar
Level 1 WOD
15 Pull-ups
20 Lunges
30 Kettlebell Swings
400m Run
12 Pull-ups
14 Lunges
20 Kettlebell Swings
300m Run
9 Pull-ups
10 Lunges
10 Kettlebell Swings
200m Run
Extra Work
10 Rounds
10|7 Cal Bike
3 Snatch 165|110*
ADV – 185|125
*Pick a weight that is challenging for singles but you can hit 90+% of the time.