THIS WEEK’S SCHEDULE
MONDAY – WEDNESDAY
Regular Schedule
THURSDAY
9:30am – Last Class
FRIDAY
11am – Resolution Wod (free to anyone)
SATURDAY
9:30am – Free Saturday Workout
dynamic movement
Group warm up
Skill.
3 rounds for quality
30 second Handstand holds
10 alternating Turkish get ups
Strength
Reinforce good positions
Clean lift off (3 seconds)
Clean pull
Clean
1 rep at each position.
3-3-3-3 65-75%
Wod
Set a clock for 16 minutes with a 135/95
1 minute of clean high pulls
1 minute of push jerks
1 minute of clean high pulls
1 minute of push jerks
Rest 2 minutes
2 minutes of squat cleans
2 minutes of push ups
2 minutes of squat cleans
2 minutes of push ups
Rest 2 minutes
3 minutes of barbell facing burpees
3 minutes of barbell facing burpees
3 minutes of power cleans
Mad mobi.
Hamstring up n over.
Pigeon.
Corner stretch
Lat stretch band
Bully
Press ups.