Childcare Update
Evening childcare is returning! Please note that there will be childcare during the 4:45pm class Mondays and Wednesdays moving forward, as well as Monday-Friday at 8:30am.
MONDAY, APR 26
STRENGTH
EMOM 10:
Clean & jerk (1+1)
Start light and build in weight. This is mainly warm-up for the metcon.
METCON
AMRAP 16:
3 ring muscle-up
3 clean & jerk (155/105)
3 ring muscle-up
3 clean & jerk (155/105)
-Rest 1:00-
Workout courtesy of Misfit Athletics.
TUESDAY, APR 27
STRENGTH – OHS Program Week 1/6
20 minutes to build to a heavy set:
Snatch grip push press + overhead squat (3 + 3)
Barbell comes from the rack. Perform 3 snatch grip push press (from behind the neck), directly into 3 overhead squat.
METCON
For time:
30 overhead squat (95/65)
30 burpee-over-barbell
15 overhead squat (95/65)
15 burpee-over-barbell
WEDNESDAY, APR 28
METCON
For time:
40-30-20-10
Ball slams (40/30)
Russian KB swing (53/35)
Calories on rower
THURSDAY, APR 29
UNILATERAL STRENGTH
4 sets:
DB strict press + DB push press (3+6)
Perform the complex with a single dumbbell on one side, then on the other. Build in weight as needed.
METCON
Every 4:00 x 5:
200m run
12 dual DB shoulder-to-overhead (2 x 50/35)
70m sled push (4/3)
Note time each round. Score is sum total of times across all 5 rounds.
FRIDAY, APR 30
STRENGTH
Pause Back Squat
5×2
Warm up and perform 5 workings sets of 2 reps. Pause for 3 seconds at the bottom of the squat. Compare to 4/8/21 where we did 5×3 pause back squats. Aim to beat your weight from that day.
METCON
AMRAP 9:
12 toes-to-rings
12 front squat (95/65)