Updated: Feb 7, 2021
Just a reminder, there are new classes OPEN GYM is Tuesday 4pm and Friday at noon. Olympic weightlifting classes are Wednesday 4pm-4:30pm and Friday 4:30-5:30pm. CLASSES ARE STILL ON TIL FURTHER NOTICE!!!
BE SAFE FOR SUPER BOWL SUNDAY!!!
SKILL
Practice Snatches for about 15 minutes
WOD
24 min EMO2M
20 double Unders
8 Power CleanS (65/95)
LAST 30 secs do pushups
ABS
BIKE TABATA
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str