WEDNESDAY

Happy Hump day!! Sweat class is 8:30 am, 10:30 am, and 5:15 today. The 10:30 am SWEAT class is a new time slot on Monday, Wednesday and Friday. Use it!!

STRENGTH:

Single leg RDL (6-8 reps on each leg)

Deadlift the bar up normally and then lower down with only 1 leg … then back up… keep good posture and start light!

METCON:

OPEN/PERFORMANCE

Every 3 min x 5 rds

15/12 cal assault bike or row

15 goblet squats 53/35

15 K2E

FITNESS

Every 3 min x 5 rds

15/12 cal assault bike or row

15 goblet squats 35/18

15 med ball sit-ups

I prefer you to use assault bike, but if there isn’t a bike available, then row.

***The score is slowest round. If you need to scale reps, then scale back to 12 reps

SWEAT

Choose your dumbbell weight. Make sure it’s challenging!

Amrap 6:00 x 2 rounds:

1min DB floor press

1 min pull ups or ring rows

1 min push ups

1 min sit-ups

Runs 200 meters or sprint 12/9 cal bike

Rest 2 min

AMRAP 6 min x 2 rounds:

1 min DB renegade row (right)

1 min DB renegade row (left)

1 min dB thrusters

1 min sit-ups

Runs 200 meters or sprint 12/9 cal bike

Rest 2 min

AMRAP 6 Min x 2 rounds

1 min TTB

1 min plank

1 min Sit-ups (anchored on DB)

1 min Russian Twist (2) 5 lb plates

Runs 200 meters or sprint 12/9 cal bike