Warm Up
400m jog
Pass throughs
4 rounds
5 wall balls
5 med ball push ups
5 med ball cleans
WOD
40 min. Friday!
Warm Up
Banded walks
20 good mornings w/PVC
20 lunges right
20 lunges left
Strength
Front squats
15 mins.
Start with an empty barbell, add 10-20# each set and do 10 reps going as high as you can without failure, then sets of 5 as you take weight off
WOD
5 rounds for time
10 box step ups with KB 53/35
10 head cutters
30 DUs or 60 singles
Post
5x10
Bulgarian split squats
KB deadlifts
5:15pm and 6:30pm classes only
No morning classes
Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 frog jumps
Skill
Double under work
15 mins to build to unbroken max and 1 min max
WOD
10-1-10
KB swings 53/35
Push ups
Post
6 mins. abs
No classes today! Enjoy spending time with your friends and family. We are so incredibly grateful for every single one of you and for what you bring to this community. From our little family to yours,
Happy Holidays!
xo,
Emily & Casey
Christmas Eve Schedule
5:45am, 7:00am, and 8:30am ONLY
No evening classes
Warm Up
Shoulder openers
Warm up 7 min. EMOM
5 frog jumps
5 squats
3 burpees
Strength
Deadlift
Build to 70%
5x5 @ 70%
6 cals on machine in between each set
WOD
Tabata!
Push ups
Sit ups
Squats
Burpees
Post
Foam roll IT bands/quads
New shirts, hoodies, and tanks are almost here! We wanted to give you all a chance to pre-order your preferred size(s) so that you make sure you get one, and give you a discount while we’re at it. Use the links below to let us know what you’d like, pay at the gym, and you’re good to go! We will be placing the order on January 7th, 2019.
Hoodies: https://www.customink.com/g/qfn0-00bp-pjpp
Men’s shirts: https://www.customink.com/g/qfn0-00bp-phft
Women’s tanks: https://www.customink.com/g/qfn0-00bp-phgn
Contact us or e-mail us directly at thegymon5th@gmail.com with any and all questions!
Warm Up
5 min. on machine
2 min. general stretch
3x
10 push ups
10 squats
20 mountain climbers
WOD
12 Days of Christmas!
Post
Mobility
Warm Up
Banded shoulders
20 squats
20 mirandas
20 sec. handstand hold
20 scap pulls
then
2 min. suitcase carry (1 min. right, 1 min. left)
2 min. front rack carry
2 min. OH carry
Strength
5 rounds
Bear complex
Build to heavy as possible
WOD
Goals!
*Not lifting related
Post
5 min. coach’s choice abs
Warm Up
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
WOD
"Nicola Gone Bad"
Wall balls 20/14
Burpees
Cals on bike
KB deadlift
Rest
WOD 2
3 rounds
30 sec. work
30 sec. off
Max effort on machine
Post
Hip mobility
Plus something special for Nicola… :)
Warm Up
Upper body mobility
25 squats, 3 sec. lower
25 push ups, 3 sec. lower
25 single leg hip bridges
25 jumping jacks
25 knee tucks
Strength
5x
3 shoulder press
3 push press
3 jerks
Working to 80% of your push press max
WOD
5 rounds
30 heavy KB swings
20 jumping lunges
10 push ups
Post
100 each partner med ball sit ups