Group Warm up
Group Mobility
Strength – every 3 minutes x 5 rounds.
3 Back squats @75-85% *Start at 75% and build throughout the sets if it feels good! However stay at 75% if you feel weak.
WOD ( Workout of the Day)
12 Minute AMRAP *Ascending ladder.
2 Front squats Rx 95/65lbs
2 Toe to bar
4 Front squats
4 Toe to bar … follow this pattern until time is up!
Group Warm up
Group Mobility
9:00am WOD
Every 5 minutes, for 25 minutes complete…
1.) 20/15 Bike calories + 40 burpees
2.) 20/15 Bike calories + 50 Double unders
3.) 20/15 Bike calories + 40 Deadlifts Rx 115/75lbs
4.) 20/15 Bike calories + 30 Front squats Rx 115/75lbs
5.) 20/15 Bike calories + 30 Hang power cleans Rx 115/75lbs
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
