Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD

Run: 200
Weighted Step Up to 20inch box w/2 24kg/16kg: 1/1 x 5
Box Jump: 10
AMRAP: 7 Minutes
Rest 3:00
Two Rounds

Warm Up

:15 Jumping Jacks

:15 Squats

:15 Mountian Climbers

:15 Jump Squats

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

Skill Snatch Practice

WOD

Snatch

EMOTM for 15min Increase weight every minute

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

Skill
Clean and Jerk Practice

WOD
Clean and Jerk EMOTM for 15min
Increase weight every minute

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD
200m Run
3 Muscle Ups/6 Chest to Bar Pull Ups
6 Push Press (135/95)
9 Wall Ball (20/14)
AMRAP 5min
Rest 1min
3 Rounds

Warm Up

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

4 rounds

Mobility

:15 Planks

:15 Superman

:15 L Plank

:15 R Plank

4 Rounds

WOD

5 Burpees

10 Push Up- Hand Release

15 Squats

20min AMRAP

Class Schedule for the upcoming weekend
Friday May 11th- 6am, Noon, 530pm
Saturday May 12th- Closed for Regionals
Sunday May 13th- Closed for Regionals
Monday May 14th- Back to Normal Schedule

Thank You!!!!

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD

Lunge 20yds
Push Press 10 (95/65)
Push Ups 10
AMRAP 7min
Rest 3min
2 Rounds

Class Schedule for the upcoming weekend
Friday May 11th- 6am, Noon, 530pm
Saturday May 12th- Closed for Regionals
Sunday May 13th- Closed for Regionals
Monday May 14th- Back to Normal Schedule

Thank You!!!!

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD
100m Run
7 Burpees
7 Thrusters (75/53)
AMRAP 4min
1min Rest
4 Rounds

Class Schedule for the upcoming weekend
Friday May 11th- 6am, Noon, 530pm
Saturday May 12th- Closed for Regionals
Sunday May 13th- Closed for Regionals
Monday May 14th- Back to Normal Schedule

Thank You!!!!

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD
1000m Row

21-15-9
KB Swing (53/35)
Ball Slam (40/20)

Class Schedule for the upcoming weekend
Friday May 11th- 6am, Noon, 530pm
Saturday May 12th- Closed for Regionals
Sunday May 13th- Closed for Regionals
Monday May 14th- Back to Normal Schedule

Thank You!!!!

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD
With Partners
Burpees 1-10 x1
Push Press 2-20 x2
Pull Ups 1-10 x1
Wall Ball 2-20 x2
For Time

Warm Up

:15 Jumping Jacks
:15 Squats
:15 Mountian Climbers
:15 Jump Squats

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

WOD
Roy
15 Deadlifts (225/155)
20 Box Jumps (24″)
25 Pull Ups
5 Rounds