Schedule Update – AM Classes Cxled. The box will open for normal schedule at 1030am. Classes will be held at 11, 12, 4, 445, 5, 530, 6, 630, 7 & 730pm.
Warm-up
Partner Med ball Fun!
Butts and Guts
2 Rounds
:30 Work/:15 Rest
Plan Ups with Feet on Med ball
Med ball Sit-ups
Russian Twists
Weighted Glute Bridges
Floor Jacks – click here for demo
WOD
Each for time
30 Hang Power Cleans (135,95)
30 Wall balls
30 Burpees
Rest 2 Minutes
20 Hang Power Cleans (155,105)
20 11ft Wall balls*
20 Bar Facing Burpees
Rest 2 Minutes
10 Hang Power Cleans (175,115)
10 2-for-1 Wall balls
10 Prison Burpees**
Level 2- (95/65), (115/80), (135/95)
Level 1- (65/35), (80/45), (95/55), regular wall balls across
ADV- (155/105), (175/115), (195/125)
*11ft is in the black in Southie Green, above the shamrock in Southie Orange
**Prison burpee = 3 push ups for each burpee
Extra Work
3 rounds
21 Cal Ski
3/2 legless rope Climbs*
*Scale to 1 legless and 2 regular or to legless for a few pulls and finish with regular.
Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)
4 Rounds
1 Minute Each Station :30 seconds rest and rotate
1. Row for calories
2. Burpees
3. Bike for Cals
4. Ski for Cals
5. x distance sprint/run for calories