Workout Of The Day

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

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

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

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

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

Olympic Lifting at 9:30AM

CONDITIONING

Five Rounds

12 Thrusters (115/75)

24 Cal Row

12 Pull Ups

24 Hang Power Cleans (115/75)

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

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

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