Blog
Warm Up
Breathe. Stretch. Move.
WOD
Bear Complex
Movement Review
then
5 x 7
Building to as heavy as possible
Post
Hip and shoulder mobility
Warm Up
Breathe. Stretch. Move.
WOD
Row or Ski
4 x 500m
Using upper body only
Focus on form
then
20 min. AMRAP
20 Cals
20 Air Squats
20 Mountain Climbers
20 Sit Ups
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
Warm up to 70%, then:
10-8-6-4-2 @ 70%
b/t rounds: Heavy DB Snatch 10-8-6-4-2
WOD
10 min. AMRAP
7 Deadlifts 135/95
7 Push Ups on Barbell
7 Burpees Over Bar
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Press
10-8-6-4-2-2
Building to 2 reps @ 80%
Then burnout @ 50%
WOD
5 Rounds
10 DB Clean and Press 50/30 (5 each arm)
20 Sit Ups
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
5 min. EMOM
5 Push Ups
10 Squats
1 Wall Walk
then
10 Rounds
1 min. Burpees
1 min. Plank
1 min. Wall Sit
*Score is burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 5 @ 65%
In between each set: 20 Jumping Lunges
WOD
12 min. AMRAP
20 Plate G2OH 45/25
20 Plate Hops (legs start outside of plate so you're straddling plate and then hop both feet onto plate)
20 Plate Floor Presses
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Barbell
5 Rounds
3 Clean Pulls from the hang
Heavy as possible, do not set the bar down
then
Build to heavy Hang Power Clean
3 @ 30%
3 @ 40%
3 @ 50%
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%...
Post
Hip mobility
Warm Up
Breathe. Stretch. Move.
WOD
For Calories:
10 min. Ski
Rest 3 min.
10 min. Bike
Rest 3 min.
10 min. Row
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Front Squats
2x10 @ 40%
4x10 @ 60%
WOD
12 min. AMRAP
Cals on machine
EMOM 6 Air Squats
Post
Coach’s Choice
40 minute Friday!
7:00am
8:15am
9:30am
Space is very limited so please only show up to class if you have reserved your spot. Email us thegymon5th@gmail.com to inquire about spaces available!
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5x5 @ 70%
30 Weighted Russian twists b/t sets
WOD
50-40-30-20-10
Alternating DB Snatch 40/25
Wall Balls 20/14
20 min. time cap
Post
Coach’s Choice
