11/01/19 – 191101
We will be performing 20.4! with all classes today!!
Let’s do this. you’re almost done with the open!
We will be performing 20.4! with all classes today!!
Let’s do this. you’re almost done with the open!
Group Warm up
Group Mobility
Strength – 4 sets of:
12 Barbell step back lunges – 6 each leg.
-Rest 20 seconds-
5 Tall box jumps
-Rest 1:30-
WOD ( workout of the Day )
“The Ghost”
6 Rounds for total reps:
1:00 – Row for calories
1:00 – Burpees
1:00 – Double unders
1:00 Rest
We will be Closing after open gym today!!! NO 5:30 or 6:30 Class tonight.
Group Warm up
Group Mobility
Strength – Every 2:30 x 10 rounds.
150ft Front loaded sandbag carry – 75ft down + 75ft back. Rx 150/100lbs
WOD ( Workout of the Day )
15 minute AMRAP
200m Run
12 Dumbbell snatch – Alternate every rep! Rx 50/35lbs
2 Rope Climbs
Group Warm up
Group Mobility
Strength – EMOM x 15 minutes.
1.) 6 Strict press + 5 Push press Rx 95/65 Lv.2 75/45
2.) 10 Dumbbell row – 5R/5L *Increase weight if possible
3.) Rest
WOD ( Workout of the Day )
10 minute AMRAP – Team of 2!
9 Toe to bar + 18 Double unders
*Partner A must finish one full round before partner B starts.
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 14 minutes – 3 Overhead squats. Focus on positions and form!
WOD ( Workout of the Day )
4 rounds for total reps
2:00 max cal bike
1:00 max overhead squats Rx 95/65 Lv.2 75/55
1:00 max box jumps Rx 24/20″
1:00 REST
9:00am: Metcon class with Bryan.
10:00am: 20.3 Throw down with Bryan.
*The 9:00am class with be a new workout that has nothing to do with the open!
We will be running all classes through 20.3!!
Group Warm up
Dynamic stretches/ movement prep
Workout breakdown + movement standards
Partner up and throw down!
Group Warm up
Group Mobility
Strength
Sled push x 100ft – Every 2 minutes for 8 rounds.
50ft down with high handles + 50ft back with low handles! Add weight if possible.
WOD ( workout of the Day )
17 minute AMRAP
50 Double unders x 2 for singles
25 Ab mat sit ups
15 Dumbbell push press – Rx 50/35lbs Lv.2 35/20lbs
3 Deadlifts – Rx 275/185lbs Lv.2 225/135lbs
Group Warm up
Group Mobility
Strength – Every minute on the minutes, for 12 minutes.
*Alternate movements every minute.
1.) 3 Power Snatch *Build in weight every round… only if positions are good!
2.) 3 Tall box jumps – 30/24″ … you can go above if needed.
WOD ( Workout of the Day )
For time: *20 minute time cap
50 Alternating dumbbell snatch – Rx 50/35lbs Lv.2 35/20lbs
5 Wall walks
150 Double unders
5 Wall walks
50 Alternating dumbbell snatch
5 Wall walks
150 Double unders
Group Warm up
Group Mobility
Strength
5 sets of:
10 Dumbbell front rack box step ups – 24/20″
10 Single leg kettlebell/ dumbbell single leg deadlifts – 5R/5L
*Every 3 minutes a new round starts! *focus on good movement patterns over load.
WOD ( Workout of the Day )
3 rounds for time – 16 minute time cap.
Run 400m
9 Burpee pull ups – Rx+ 6 Ring muscle ups
15 Dumbbell front squats – Rx 50/35 Lv.2 35/20
