Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave furthest from the box.
Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings tonight from 5-6:40. Sign up through our google sheet link below or email [email protected]
Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.
You can reserve your appointment through the following link:
https://docs.google.com/spreadsheets/d/1S2CKZ3KKPraqdUYHKpwF6SyNhsjmkhvUTF8lQ_VDkpg/edit#gid=0
Indoors Primarily
Warm-up
:40 Work/:10 Rest and Switch
With two sliders
-Plank Jacks
-Kneeling Press to Fly
-Glute Bridges With Feet on Sliders and Barbell on your hips
-Reverse Lunge Right Leg
-Reverse Lunge Left Leg
Mobility
Hamstring Rolling
Hamstring Stretching
Strength
E3MOM15
Deadlift- 5 Reps
Straight Sets
WOD
14 Minute AMRAP
10/8 Bike Calorie Bike
10 Wall Balls 20|14
10 Push-ups
Level 2- 8|6 Bike
Level 1- 6|4 Bike
ADV – HSPUs
Schwinn Bike WOD
14 Minute AMRAP
15/12 Bike Calorie Bike
10 Wall Balls 20|14
10 Push-ups
Level 2- 12|9 Bike
Level 1- 9|6 Bike
ADV – HSPU
Outdoor WOD
14 Minute AMRAP
200m Run
10 Empty Barbell Thrusters 45|35
10 Push-ups
Level 1- 35|15, 5 Push Ups each Round
Extra Work
100 ft Front Rack Lunge 50โs|35โs
40 GHDโs
20 Stone Over Shoulder 140|90
40 GHDโs
100ft Front Rack Lunge
*Scale to 30-15-30 or 20-10-20 if you do not do GHDs and STONE over Shoulder Consistently