Monday 9/14

Wednesday, Thursday, and Friday this week we will have a modified schedule. Coaches Kris, Gina, and Kurt are all heading to California for the Grid Finals and Invitational. 

Wed - Fri Class Schedule

5:30am

6:30am

9:15am

4:30pm

5:30pm

6:30pm

Fitness

Strength

A1. Front Squats 

5 reps x 4 sets 

A2. HR push ups/Ring push ups 

Max effort reps without pausing x 4 sets 

Wod 

3 rounds for time 

15 cal row 

15 hang cleans (95/55) 

15 burpees 

Performance

Strength

A1. Front Squats

build to 5 RM in 4 working sets 

A2. HSPU/Box HSPU 

5-7 reps x 4 sets 

for hspu- work on kipping form

box hspu- think butt to the sky 

Wod 

3 rounds for time 

15 cal row 

15 cleans (135/85) 

15 burpees 

ZONE 

Skill 

A1. Goblet squats 

12 reps x 4 sets 

A2. HR push ups/ Ring Push ups 

Max effort reps without pausing x 4 sets

Wod 

3 rounds for time 

15 burpees 

15 cal row 

15 kb swings