I’m glad 2020 is behind us!! Lookout 2021, HERE WE COME!!!
THE BAD NEWS IS: TIME FLIES
THE GOOD NEWS IS: YOU’RE THE PILOT!
Class times: 9 and 10am
WOD
Box Jumps - Old
High (24/30)
Bear Complex - New
Power Clean
Front Squat
Push Press
Back Squat to a
Push Press. =. 1 Rep
Dead Lifts - Old
Same Lbs as Bear
Floor Bench Press - New
WOD
24 min AMRAP
2 Bear Complex (65/95)
4 (high) Box Jumps (24/30)
6 4-count Deadlifts (65/95)
8 Floor Bench Press (65/95)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups