Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD 4 Rounds of: Run 1 lap 14 Power Cleans (65/95 or *) 12 Jerks (mix up Push & Split) 10 GI Jane’s* *or do (75/115) then only 5 Jane’s

Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push ups 12 KB SWINGS (35/53)

Friday FUN Day Warm up Run 2 laps 1 min push ups 1 min sit ups 1 min Squats 1 min Lunges 1 min Lunges bar only WOD 12 min :30/30’s 3 Rounds- Dying Bugz Wall Balls Hollow Rocks Thrusters Rest 1 min Then, Just Dance Then, 8 min AMRAP 6’s of: Thrusters Pull ups Speed Drills high knees, or Pogos!

OLY LIFTING tonight AT 7 Get Rockin: 3 Rounds of: Run 1 lap 15 Air Squats 10 Push ups 10 Hollow Rocks 5 Burpees 1 min bar Hang 1 min wall sit 1 min boxing (shadow) Bar Hang with 10 L-ups PVC Strength support: Bend Over Rows 1x8, 4x6’s PVC stretch 5 mins Snatch review WOD 5 Rds of: 9 P. Snatches (65/95) or 7 (75/115) 9 Box Step ups wth/35/50) 18 Double u gf

Warmup: Run 2 laps 20 Jumping jacks 20 T-claps 20 pogo jumps 20 air squats 20 lunges (10 each leg) 20 side lunges (10 each leg) 20 pike pushup shoulder taps (10 each side) 2:00 Overhead DB Walk (switch arms every :30) Accessory core work: 3 sets: :20 single-arm plank hold (right) :20 single-arm plank hold (left) 20 GHDs or V-ups - rest 1:00 between sets WOD: 21 * 15 * 9 * 3 * DB Snatches (35/50) Deadlifts (155/225) * = 3 wall walks Happy Birthday to my little man (6/23) Pleas

NOTE: There will not be a 7am class today. Sorry for any inconvenience! Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round) :30 bar hang with scap activation :30 Hand stand hold :30 hole sit :30 plank hold Strength Work: 4 sets: 100 ft Farmers carry - go as heavy as possible using two DBs/KBs 20 Bulgarian split squat with plate push (15/25 lbs) - 10 each leg see demonstration video here: – Rest 1:00-2:00 between sets WOD: 18 min EMOM: 6 rounds 1

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience! All other classes are on for normal schedule! Warmup 3 mins Cross symmetry/band stretching :30 walking lunges :30 knee push-ups :30 bent-over rows (bar only) :30 air squats :30 shoulder presses (bar only) :30 bar hang with scap activation PVC stretches 10 box step ups 10 good mornings (bar only) 20 situps 10 thrusters (bar only) 10 burpees 4 x 6 DB Floor Bench Press WOD Stations 2 mins each, then :90