Monday Sept 4 - Saturday Sept 9, 2023

Monday September 4

No classes today.  Please come and catch up on a missed word during open gym.

Tuesday September 5

Part A

15 Min hip mobility

Part B

3 rounds NFT                                                                           
10/leg single leg touch down squats 
https://www.facebook.com/watch/?v=1229244417175629                                                                   
20 sec banded 1/4 squat and pulse   

Part C

5-4-3-2-1                                       
Front Squat @ 85% of 1RM                                                      
Strict HSPU                                     
Box jump 36'/30'                   
Rope climb   

Wednesday September 6

Part A

15min Shoulder mobility

Part B

3 rounds NFT                                                                           
50FT OH KB carry                                     
5/arm -arm bars 

Part C

6 rounds                                                                    
30sec work: 30sec rest                                
DB Hang Power clean & Jerk 50/35                                                   
Farmers Carry
Front rack DB Walking Lunges                                               
Tire flips

Thursday September 7

5min EMOM                           
10 WBs 20/14 + 5 burpees                                                     
Rest 2min                                       
5min EMOM                                             
15/12 cal row 1.5/1.25                                                   
Rest 2min                                   
5min EMOM                                                            
10 push ups + 2 strict pull ups                                                               
Rest 2min                                           
5min EMOM                                                   
30sec wall sit + 15 Feet elevated leg extension                                  
5min EMOM                                                   
30sec HSH + 12 Jump lunges    
2 min rest                                      
5min EMOM                                                   
10 KB swings + 20 plyo alt gorilla rows 1.5/1p

Friday September 8

Part A

15min Hip mobility

Part B

3 rounds NFT                                                 
8/leg int-ext hip rotations                    
8/side Banded side plank clam shells  
 
Part C

2 Rounds                                                    
3min AMRAP                                     
8 Back squats 135/95                                                                           
8 box jumps 24/20                   
rest 2min                                           
3 min AMRAP                                      
8 Front squats                                
50FT Duo KB Front rack carry 2 x 1.5/1p                                                  
Rest 2min and repeat- try to maintain reps
             
Saturday September 9

Part A

15 min Shoulder mobility/stability

Part B

30min AMRAP                                             
25ft OH walking Lunge RA 45/25                                                 
8 Burpees                                          
25ft OH walking Lunge LA            
8 Dips                                                    
25ft Crab walk- backwards                    
8 Pull ups                                                    
25ft Crab walk forwards                                          
1min wall sit