Be sure to head over to our blog to read about the new era which talks about our new coaches, class times, hybrid program, and updates on childcare hours!
Monday, March 14th
Skill/Strength:
Snatch Balance (work up to a heavy set of 2 in 15 minutes)
Metcon:
“Nancy”
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95/65)
Tuesday, March 15th
Skill/Strength:
Deadlift 5 @ 75%, 3 @ 85%, 1+ @ 95%
Metcon:
12 Minute AMRAP of:
40 Doubleunders
12 Dumbbell Push Press (45/25)
9 Knees to Elbows
Wednesday, March 16th
Metcon:
Row 500 Meters
18 Front Squats (135/95)
18 Ring Push Ups
Row 500 Meters
15 Front Squats (185/125)
15 Ring Push Ups
Row 500 Meters
12 Front Squats (205/135)
12 Ring Push Ups
Row 500 Meters
9 Front Squats (225/155)
9 Ring Push Ups
Thursday, March 17th
Every Minute on the Minute for 10 Minutes: Power Clean and Jerk x 2
Metcon:
“Liquid Cocaine”
5 Rounds for time of:
5 Power Clean and Jerk (155/105)
10 Chest to Bar Pull Ups
Friday, March 18th
Skill/Strength:
Back Squats Work up to 1×3 @ 90% (15 minutes)
Metcon:
Teams of 3 Complete the Following:
4 Rounds for time of:
2L/2R plank rotations
Sled Push End and Back (3 – 45s/2 – 45s)
1 works 2 rest
Saturday, March 19th
Open WOD 16.4 will begin at 8 AM and go until all heats have been completed
Sunday, March 20th
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym