Wednesday 9/16

Change in schedule again! Sorry for the short notice.

We will be running our normal schedule with the exception of the NO 7:30PM class.

So yes there will be 5:30am, 6:30am, 9:15, 11:30, 2:30,3:30, 4:30, 5:30, and 6:30 class

Fitness

Strength

A1. Push press 

5 reps x 4 sets 

A2. Single leg kb deadlift 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings (53/35)

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 shoulder to ovhd 75/45

10 burpees 

rest 3 minutes 

800 meter run sprint 

Performance

Strength

A1. Push press 

Build to challenging 3 in 4 working sets 

A2. Single leg KB deadlift 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings (70/53)

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 shoulder to ovhd 95/65

10 burpees 

rest 3 minutes 

800 meter run sprint 

ZONE 

Skill 

A1. Db bench press 

12 reps x 4 sets 

A2. Single leg KB deadlifts 

10 per leg x 4 sets 

Wod 

3 minute amrap 

12 kb swings 

12 goblet squats 

rest 3 minutes 

3 minute amrap 

10 burpees

7 cal row 

rest 3 minutes 

400 meter run sprint