Open Gym Hours: 5:30 am-9:00 am; 3:15pm-7:00pm ROM WOD AT 6:30 AM. Bring your yoga mat and your zen state. Respect the stretch. Announcements: Beer Mile, Saturday, 9 am. Team Bout That Action and Team Meh pictures Saturday March 19th at 8 am.
Strength: Beach Body/ Spring Break Series, 3 sets of: Alternating Hammer Curls X 8R/8L Single Arm Tricep Extension X 8R/8L Medicine Ball Leg Lifts X 10 Conditioning: 5 Rounds; Each Station is 1 minute AMRAP. 1 minute rest between stations Shuttle Sprint(25 yd zone, as many touches as possible, each touch = 1 rep) Air …
Strength: Overhand Grip Deadlift: 6 X 3 @ 8-9 RPE [first work set is heavy. Small increases in load each set if possible, leading to last set at a 9 RPE] Conditioning: A) 6 Rounds For Time: 12 Push-Ups[ Advanced: Deficit, Intermediate: Hand Release, Scale: Modified] 12 KB Swings [ADV: 60/44. INT: 53/35. Scale: 35/20] …
Strength: Alternate between A and B, performing a set every 2 minutes, 3 sets of each exercise: A) 8- 10 Strict Pull-Ups @ 21X2 Tempo B) 8 Shoulder Press @ 8 RPE Conditioning: 4 Rounds For Time of: 8 Hang Power Cleans(155/113), (115,73), (95/53) 8 Handstand Push-Ups [Intermediate: Modified HSPU, Scale: KB strict press] …
Partner WOD: This is done relay style. Partner A completes first task (100 meter sprint), then partner B completes task while partner A rests. Repeat. High fives and Dabs must be given after each task is completed. Round 1: 100 meter sprint 10 Burpees 200 meter sprint 20 Burpees 300 meter sprint –Rest 3 minutes …
Strength: Back Squat: 5 X 5 @ 8-9 RPE ( roughly 70-85% of previous 3RM, make small progress in load from set to set, leading to last set at a 9 RPE) Conditioning: 8 minute AMRAP: 5 Deadlifts at 70% of 1 rep max. [Max Load 275# male, 183# female] 10 Box Jumps(30/24), (24/20), (18/12) …
