.

.

OHS
.
Climb to a moderate single
(20 min)

.
.
On the Rocks
.
AMRAP-12
15/10 Cal Row
15 OHS 95/65

.
L2   75/45,  Front Squat (option)

.

.

.

EMOM-5
8-12 Pull ups
.
EMOM-5
:20 Plank
:20 Superman
Same min

.
.
Keep Riding
.
AMRAP-16
12/9 AB
12 Alt DB Snatch 50/35
40 Double Unders
12 Lat Burpees (over DB)

.
L2   10/7,  35/20,  100 Singles,  9 Burpees

.

.

.

Hang Clean & Jerk
.
Work up to a moderate single
(15 min)
.
.
Nute
.
EMOM-10
0:00 – 5:00
2 Hang Cleans & 1 Jerk @ 80%
.
6:00 – 10:00
2 Hang Cleans & 2 Jerks
.
.
Cash Out
.
EMOM-4
:40 Push ups / PU Plank Hold
:40 Hollow Hold

.

.

.

Front Squat
.
Climb to a moderate 5
(20 min)

.
.
I Got That Good Sh..
.
50/35 Cal AB
50 KBS 53/35
50 Double Unders
50 Burpees
50 Thrusters 45/35
(20 Min Cap)

.
L2   35/20,  Singles x3,  35/15

.
Teen Girls
.
The Teen Girls Program starts back up tomorrow!!
Please read the Guidelines HERE  and rsvp for class on the Teen Facebook page
Contact Tia with any questions or concerns

.

.

.

Mayhem Madness E.5
(modified)
.
AMRAP-20.
150 Double Unders
50 Alt  Step ups 20”  50/35
50 Wt Sit ups
50 Step Back Lunges 50/35
(single DB)

.
L2   150 Singles, 35/20, Abmat Sit ups
.

.

.

Saturday Morning Beatdown

.
Set It Off
.
E5MOM-25
Row 500m
7 Squat Cleans 115/75
10 Lateral Burpees

.
L2   75/35
L3   Power Cleans

.
Cash Out
50 Windshield Wipers
Rt/Lt = 1

.
New Saturday Schedule
Do NOT forget to RSVP
.
730a – 9a – 1030a
.

.

.

.

Deadlift
,
Climb to a moderate 5
(15 min)
.
.

Bubblelicious
.
4 Rounds
12/9 Cal AB
12 Single DB STO (Rt)  50/35
12 DB Deadlifts 50/35
12 Single DB STO (Lt)
(20 min cap)

.
L2   10/7,  Scale DBs Accordingly

.

 

.

.

Cash In
.
800m

.

Hang Snatch
Climb to a moderate single
.
.
..
Smoke ’em if you got ’em
.
AMRAP-10
10 Hang Snatch  95/65
40 Double Unders

.
L2   1k Row (option),  75/35 or Hang Clean,  Single x2

.

.

Cash In
(class split in half)
.
EMOM-5
8-12 Pull ups
.
Rest 5 minutes
(atletes clean pull up rig & rotate)
.
EMOM-5
:20 Tuck ups
:20 Plank
(:40 work / :20 rest)

.
.

Push Press
12 minutes to climb to a moderate single
.
Split Jerk
12 minutes to climb to a moderate single

.

.

.
Clean & Jerk
Work up to a moderate single

.
.
Click Click Boom
.
21-15-9
AB
C & J 115/75

.
L2   95/65
L3   75/35

.
WODIFY Waitlist
Don’t forget that there is a “waitlist” for full classes. If a member cancels, everyone on the waitlist will be notified via email. The first athlete to reply will be added to the class.

.