Strong showing this Saturday!!!!  For this weeks Program CLICK HERE 5.20.13 PDF

MON:

SWOD: 6sets x 3reps

WOD: 3 mins: 1 min transition x 2 rds

-Max cal row

-Max ninja get ups (45/25) EMOM10 plate squats

- Db thrusters 50/30 EMOM 5 tuck jumps

PLEASE reach out to your coaches on class time preferences, what works for you, doesn’t work for you etc…  There is a push for the 530/630/730 PM evening class shift.  If this happens, there WILL be a 16 person cap for the 630 class.  You WILL be required to pre-register on MindBody and there will be 4 stand by spots in case some people do not show.  Also, thoughts on a 12pm class instead of the 915?  please email JJ and or reach out to your coaches!

Fri:

OPEN FORMAT/Make up-

TH:

SWOD: Front Squats 5×5

WOD:

Weighted Pull-ups x2s

*metcon:

50 plate G20 45/35

Plate block run

25 plate G20

Plate block run

Everyone- Please thank coach Oconnell AKA the tripstanator aka the tripster aka Atrip Down memory lane aka Trip to my lu aka calvin Trip…. for cleaning the and organizing it wonderfully!  please every one do their share in trying to maintain this clean space.

Wed:

Muscle snatches x20 mins

WOD:

4rds:

10 DB snatches each arm 50/30

50 sit ups

then after 4 rounds finish with:

2 min hollow rock

 

Looking for the next step in the handstand progression?

Tu:

SWOD: BS 5×5; Pull-ups 5x(5-10)

WOD:

Rings work: More on stabilization and dips.  Create a 5-7 set 2-3 rep scale.

*Metcon: row sprints

3x 500m sprint with recovery rest

4x 250m sprints with recovery rest

 

This is amazing