BACK TO THE BOX!!!! LET’s ROCK!!!
Back to regular class schedule this week! Plus we'll be adding some extra classes here and there. But for tomorrow 5:30am, 9am, noon, 4:30pm, 5:45pm, 7pm. No sign ups necessary. Special thanks to Sue, Cassie, Laura, and Dave for much much MUCH HELP getting the box ready.
Abs/Skill
1-Arm Rows
4x8 each arm
WOD
24 Min EMOM
6 Rounds of 4 movements
10 Power Cleans (65/95)
15 Push Ups
20 Mountain Climbers
25 Dying Bugs
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