Workout Of The Day
Giraffe
STRENGTH
Barbell Cycling
Push Press
11-9-7-5-3
Gymnastics Focus
V Up 5 x 7
CONDITIONING
EMOM for 10 Min
10 DB Squats (40/25) Two DB’s!
10 Alt DB Snatch (40/25)
All work completed in the same minute.
CORE/MOBILITY
1 Min Pigeon Pose
1 Min Saddle

Rollerblades
STRENGTH
Single Arm Bent Over Row
5 x 5
Gymnastics
5 x 1 Wall Walk + 6 Shoulder Touches
CONDITIONING
Three Rounds for Time
5 Ring Muscle Ups (sub pull up + dip)
9 Hang Power Cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
CORE/MOBILITY
1 Min Lying Side Twist
1 Min Upward Dog
Rainbow Dash
STRENGTH
Barbell Cycling
Squat Clean 11 -9 – 7 – 5 – 3
Gymnastics Focus
L Hang
5 x :20
CONDITIONING
Seven Rounds of Tabata (:20 work/:10 rest)
:20 Box Jumps
:20 Handstand or Plank Hold
:20 Reverse Lunge Steps
:20 Hollow Rocks
At Home Version
Substitute Broad Jumps for Box Jumps. Set a 14 minutes clock and work through the four movements for seven rounds, :20 to work and :10 to rest/rotate to the next movement.
CORE/MOBILITY
1 Min Seated Straddle
1 Min Child’s Pose
Holding
STRENGTH
Seated Barbell Strict Press 4 x 4
Lateral Box Step Up (weighted) 4 x 6 each leg
CONDITIONING
Three Rounds for Time
400M Run
15 Bar Facing Burpees
10 Overhead Squats (95/65)
CORE/MOBILITY
1 Min Downward Dog
1 Butterfly
AT HOME
Three Rounds
400M Run or Walk
15 Burpees or Plank Tucks
20 Air Squats
Keeper
STRENGTH
Back Squat
10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
Gymnastics Focus
5 x Strict Pull Up + 5 sec chin over bar hold (3 to 5 reps)
CONDITIONING
Two Rounds for Time
750M Row
35 Sit Ups
35 Push Ups
CORE/MOBILITY
1 Min Twisted Cross
1 Min Legs on Wall
AT HOME
Two Rounds
35 Burpees
35 Sit Ups
35 Push Ups
Ye Long Workout
Olympic Lifting at 9:30AM
CONDITIONING
Five Rounds
12 Thrusters (115/75)
24 Cal Row
12 Pull Ups
24 Hang Power Cleans (115/75)
Time Heist
STRENGTH
Half Kneeling Clean to Press 4 x 6
Half Kneeling Clean to Eccentric Curl 4 x 6
Gymnastics
3 x 20 Side Plank
3 x :20 Hollow Hang from Bar
CONDITIONING
10 Min AMRAP
7 Hang Power Snatch
9 Toes to Bar
11 Front Rack Lunge Steps
CORE/MOBILITY
1 Min Upward Dog
1 Min Pigeon
At Home
Four Rounds for Time
25 KB Swings
:30 KB Farmers Carry Right
:30 KB Farmers Carry Left
25 Glute Hip Bridge
Bodyweight Version
12 Min AMRAP
6 Plank Steps Right
6 Plank Steps Left
12 Plank Tucks
12 Hip Bridge
24 Jumping Jacks
New Blood
All classes will run as scheduled today!
STRENGTH
Sumo Deadlift
5 x 5
Gymnastics
5 x :10 Hollow Hold + 6 Hollow Rocks
5 x 6 Single Leg Squat to Box (pistol practice)
CONDITIONING
21-15-9
Handstand Push Ups
Box Jumps (24/20)
then immediately into 5 min to find max clean (power or squat)
CORE/MOBILITY
:30 Thread the Needle
1 Min Downward Dog
AT HOME
Strength
4 x 7 KB Floor Press each arm
40 Deadbugs
KB Conditioning
Ten Rounds
5 Half Kneeling Woodchoppers Right
5 Half Kneeling Woodchoppers Left
10 KB Press Overhead (holding both hands)
Bodyweight Conditioning
Ten Rounds
20 Russian Twists
10 Chair Dips
:20 Wall Sit
Infinity Stone
Gym opens at 10AM for Open Gym. Classes at 11AM and after are planned as scheduled. Check email and website for changes.
In person classes will have different strength and conditioning.
STRENGTH
KB Kang Squat 5 x 10
3 x :15 KB Static Overhead Hold
Gymnastics
5 x 3 Push Up Negative (3 count down) + Push Ups
CONDITIONING
12 Min AMRAP
12 Alt KB Hang Snatch
24 Flutter Kicks
48 Mountain Climbers
Bodyweight Version
12 Min AMRAP
10 Skater Jumps
20 Air Squats
30 Flutter Kicks
40 Mountain Climbers