Outdoors Primarily
Please do not park in the lot
Oly/Pump has been moved back to Saturdays.
Warm-up
Dynamic Warm Up
-High Knees
-Butt Kickers
-Spidermans
-High Kicks
-Figure 4s
-Up and Over the Fence
-Etc..
-Then-
2 Rounds
5 Lateral Burpees
5 Muscle Clean + Strict Press
5 Toes to Barbell (Or V Ups)
Mobility
Chest Opening
Lat Stretching
Strength
E2MOM12
Tempo Push-press
2 Reps
3-1-X-1*
*3s negative, 1s pause on the shoulder, explode up, 1s pause at the top
WOD (15 Minute Cap)
40 Toes to Bar
30 Clean and Jerks 135|95
50 Burpee Lateral Jumps
Level 2 – 115|75
Level 1- 95|55
Outdoor T2B Sub= Single leg v-ups
*Workout will start inside with masks and then once reps are complete the rest of the workout will be outdoors.
Extra Work
Sled Push
Every 2:00 for 10:00
100’ Sled Push
Add a plate each round if able (45/25)
Right Into
Every 2:00 for 10:00
100’ Sled Push
Take away a plate each round
(45/25)
Scale weight accordingly – if you’re experienced start with a plate or two and add as you go along.