8.12.19 Last week of Kids Class!!

A. Warm Up

3 Rounds NFT

12/10 cal row

10 seated wide stance good mornings

30 second single leg hip thrust isometric/leg

B. Strength

Segmented Clean Deadlift

3131; 5,5,4,4;

*TEMPO – 3 seconds on the way up stands for 3 x 1sec pauses as demonstrated in the video. For the lowering phase do not pause, just lower in 3 seconds.

**Pauses here are essential, take note your beginning stance, it should NOT look like you are squatting!!

C. WOD

6 Rounds for time

10 Alt Dumbbell Snatches 50/35

Run 200m

-rest 1 minute-

*try to build pace each round

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8.9.19

A. Warm Up

3 Sets NFT

30sec Sorenson Hold
30sec Reverse Plank Bridge
*Extended Reverse Plank Bridge for challenge
20sec Tuck L-Sit on Parallel bars
*L-Sit for challenge
30′ Ostrich Walk

B. Strength

Frog Stance Deadlift

2121; 6,5,4,6,5;

*wave load – second set of 6 and 5 are heavier than the first set of 6 and 5

Example 6 – 100lbs 5 – 120lbs 4 – 140lbs 6 – 120lbs 5 – 140lbs

C. WOD

14 minute AMRAP

10 Dual KB Cleans 44/26
30m Dual KB Rack Carry
10 Kettlebell Bench Press 44/26
Row 15/12 Cals at Damper 10
*coaches challenge 53/35 and incline kettlebell bench press

**may scale to hang cleans and a barbell front Rack Carry

8.8.19

Thank you for placing your order for our newest apparel! Cash box is at the gym collecting money until shirts arrive.

A. Warm Up

EMOM for 12 minutes

Minute 1 – 3 box step down/leg 30X0

Minute 2 – 5 seated box jumps

Minute 3 – 150m run

-Then-

3-4 minutes of Mobility

Kneeling Quad and Hip Flexor Stretch

B. Strength

Hang Muscle Snatch

5,5,5,5

*first week introducing these. get a feel for the movement light loads

C. WOD

5 rounds for time of:

12 Box Jump Over 24/20″

12 Toes to Rings

15 Wall Balls 20/14lbs

Airdyne 18/14 Calories

*coaches challenge rest 2 minutes in between each round, increase your pace each round by increasing the RPM on the bike

8.7.19 Shirt order due today!

Please have your shirt order placed by the end of day! Venmo, cash, and check are all acceptable forms of payment.

A. Warm Up

3 Rounds NFT

30sec Airdyne (build pace each round)

8/arm Filly Landmine Press 30X0

10m Quadruped Crawl

8 Banded Face Pulls

+

3-4 minutes of mobility

Kneeling lat stretch with pvc

*band around elbows for challenge, important here not to arch the low back, sink down into the hips

B. 3 sets of

Seated Press

3131; 6,5,5;

Dumbbell Cross Body Romanian Deadlift

4111; 5-7/arm;

C. WOD

4 rounds for time of:

10 Dual KB Deadlift

40m Kettlebell Cross Body Carry (switch hands at 20m)

10 Kettlebell Push Up

20sec supinated grip body row hold

*Chin Over Bar Tuck L Hold for challenge

8.6.19 Shirt Order due on the 7th!!!

A. Warm Up

3 sets NFT

8 single leg glute bridge/leg

30 second side Plank/side

*side star plank for challenge

20 mountain climbers *slow and controlled

*ring mountain climbers for challenge

B. Strength

Deadlift from blocks

4,4,3,2

***New height

**Barbell is set up just below knee

*Shins should be nearly perpendicular to the floor

C. WOD

6 rounds for time of

10 Russian KBS 70/53

Airdyne .3/.2 miles

-1 minute rest-

8.5.19

A. Warm Up

4 Sets NFT

6-8/arm 3111 Half Kneeling Filly Press/arm

30sec Split Stance Isometric hold/leg

*KB Rack for challenge

6-8 Prone Y’s on Bench (pause 3sec at top of each rep)

*If you are feeling more stable this week you can hold 2.5# plates

B. Strength

Back Squat 31X1

4 sets of 4 Reps Every 3:30

C. WOD

4 rounds for time of:

Row 250/200m

9 Pull Ups

7 Goblet Squats HEAVY

5 HSPU

3 Strict Toes to Bar

1 Wall Walk

*C2B Pull Ups, Strict HSPU for coaches challenge

**wall walk can be scaled down to 20 tall plank shoulder taps

**Handstand Push Up scaled to pike push up

Shirt pre-order form live now!

We’ve got new shirts and gals tanks coming! Pre-ordering is required, so please fill out this form to get yours today! The cost is $25 for tanks and tees and $30 for long sleeve tees.

Cash is the preferred payment method; there will be a cash box to collect money, we just ask you to write your name as being paid for.

Please have payment made on or before August 7th. We are placing the order August 8th.