Wed night Oly is suspended indefinitely due to low attendance. ย Sat class will run as normally scheduled.
Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your May Accomplishments!
Warm Up
4 Rounds
:20 on/:10 off
Burps – Rest in plank position
Immediately into
4 Rounds
:20 on/:10 off
Bottom to Bottom Squats
Strength
Box Squat
8×2
(Every 90s)
WOD
15-12-9
Clean and Jerk (135,95)
Burpee Lateral Jumps x2
Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
Extra Work
Bike
7 Rounds
30 max effort calories
rest 90s
6:30AM Bootcamp and 4:45PM Conditioning
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg
E5MOM
X Distance Run
L4- 535m Run, WOD complete in <28 minutes
L3- 400m Run, WOD complete in <32 minutes
L2- 300m Run, 50/40 Row 30 Burpees, 40/30 Bike
L1- 200m Run, 40/30 Row, 30/20 Bike, 20 Burpees, 20/15 Ski
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