daycare

Open Gym Every Saturday 8-9am

Monica Supervises the Kids’ Room Saturday Mornings from 9-10am

Team WOD @ 9am

-Teams of 2-

6 rounds:

22 wall balls (20/14)

22 kb swings (1.5/1)

22 burpees

22 calorie row

200m run

*switch every 11th rep, one partner works while the other rests

*run 200m together

 

hill

Mental Toughness Development Today @ 9:30am w/Coach Brent

Strength

Every 20 Seconds for 4 minutes:

2 Deadlifts @ 70-80% 1RM

 

WOD

20 minute EMOM:

RX:

3 ring dips

3 burpees

-OR-

 RX+

3 burpee muscle ups

 

 

 

tanner

Strength

10 Minute EMOM:

1 Hang Snatch + 1 Squat Snatch

Set 1-5 @ 55%

Set 6-10 @ 65%

WOD

14 minute AMRAP

400 meter run

10 burpee box jump overs (24/20)

8 toes 2 bar

6 overhead squats (95/65)

 

pull

Strength

Front Squats

4 Sets x 6 Reps @ 70-75% 1RM

WOD

2 rounds

1000 meter row

20 kettlebell swings (2/1.5)

20 back squats (135/95)

20 chest 2 bar pull ups

 

gym

Gymnastics Today @ 9:30am w/Coach Adam

Strength

6 Minute EMOM:

1 Shoulder Press + 2 Push Press + 3 Push Jerks

@ 85% of shoulder press 1RM

WOD

For Time -OR- Max reps with a 15 minute time cap:

100 double unders

20 hand stand push-ups

100 double unders

30 hand stand push-ups

100 double unders

40 hand stand push-ups

*Score is time finished within time cap OR total reps completed

 

michelle

Strength

4 Sets x 4-10 Reps

Strict Pull-Ups

1 Set x Max Reps

Strict/Kipping/Butterfly

*Rest 60-90 seconds between sets

WOD

8 minute AMRAP

6 deadlifts (95/65)

5 squat cleans (95/65)

4 shoulder 2 overhead (95/65)

3 power snatches (95/65)

 

ANNOUNCEMENTS:

*Don’t forget! Gymnastics is every Tuesday @ 9:30am with Coach Adam.

 

 

boys

Open Gym

10 – Noon

Come work on strength, skills, or make-up a WOD that you missed during the week. We hope to see you there!

 

tanya

OLY @ 8am w/ Coach Erick & John

Team WOD @ 9am

*Teams of 2

3 rounds:

800 m run relay (each person runs 200 m then switches until a total 800 m is run)

50 burpees

50 kb swings

50 abmat sit ups

*split work evenly, 1 partner works while the other rests