WEDNESDAY

ANNOUNCEMENTS:

HOLIDAY HOURS:

Regular hours am and pm on Wednesday

Thursday: 9 am only

Friday: 10 am only

Saturday: regular hours including Joe G’s specialty class at 10 am

A GROUP WARM UP (coach’s choice)

BARBELL WARM UP

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Presses
 5 Stiff-Legged Deadlifts 
5 Front Squats

B METCON

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

*** LEVEL 1’S WILL BE SCALED BY YOUR COACH

1. Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

3. Recovery Row
10 Minute Recovery Row

WEIGHTLIFTING/OLY @ 6:15 with Mike

1. clean pull + clean + front squat + Jerk. Progression in weight for 5 sets

2. deficit deadlift 5 x 3 off 45# plate

3. side plank 3 x 45- 60 sec

4. Strict T2B 3 x 10 or knee to chest sub