Workout of the Day

Workout of the Day: Saturday, 26-November-2022

Announcement
<p>Schedule for this week</p><p>Saturday regular hours</p><p>Sunday&nbsp;regular hours</p>

Warm-up
<p>1 Round</p><p>1 min Wall-sit</p><p>1 min Plank</p><p>30 sec Pull-up Or Ring Row Hold</p><p>then</p><p>3 Rounds</p><p>20 Walking Lunges</p><p>15 cal Row</p><p>10 lying down Leg Raises</p>
Metcon (Time)
<p>10 Rounds</p><p>10 Power Cleans 135/95</p><p>12 Burpees over the Bar</p><p>14 Cal Row</p><p>Work for 3 min</p><p>Rest For 2 min until all 10 rounds are complete</p><p> </p>

Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>

Workout of the Day: Friday, 25-November-2022

Announcement
<p>Schedule for this week</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday&nbsp;regular hours</p>

Warm-up
<p>With a Partner complete</p><p>10 rounds of Rowling</p><p>each Round you must each complete 3 Burpee’s&nbsp;for each meter over or under on the one with the least amount of deifference</p>
Metcon (AMRAP – Rounds and Reps)
<p>With a Partner</p><p>24&nbsp;AMRAP</p><p>5 Burpee Box Jump Overs</p><p>10 Pull-ups</p><p>15 Wall Balls 20/14</p><p>20 KBS 53/35</p><p>25 Push-ups</p><p>30 Butterfly Sit-ups</p><p>35 DUs</p><p>*Partners Must alternate Movements</p>

Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>

Workout of the Day: Thursday, 24-November-2022

Announcement
<p>Schedule for this week</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p><p> </p>

Workout of the Day: Wednesday, 23-November-2022

Announcement
<p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p><p> </p>

Warm-up
<p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS</p><p>10 Bent Over Rows</p><p>then</p><p>2 Rounds</p><p>5 Snatch Balance</p><p>10 V-ups or TTB</p><p> </p>
Squat Snatch (Weight)
<p>12 EOMOM</p><p>2 Squat Snatch 80%</p>
Metcon (Time)
<p>3 Rounds</p><p>5 Devil Press 50s/35s</p><p>10 HSPU</p><p>then rest 3 min</p><p>3 Rounds</p><p>10 Burpee BJO</p><p>10 TTB</p>

Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>

Workout of the Day: Tuesday, 22-November-2022

Announcement
<p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p>

Warm-up
<p>5 Rounds</p><p>5 Push-ups</p><p>30 sec Wall-sit</p><p>30 sec Hollow Hold</p>
Shoulder Press (Weight)
<p>12&nbsp;min alt EMOM</p><p>20 (10 per arm) Single Arm DB Strict Press</p><p>5 Strict Pull-ups (try to Control the Negative )</p>
Metcon (Time)
<p>400m&nbsp;Run</p><p>50 alt DB Snatch 50/35</p><p>400m&nbsp;Run</p><p>50 alt DB Box Step-ups</p><p>400m&nbsp;Run</p><p>50 SA DB Thrusters</p>

Mobility
<p>Time Permitting<br />Roll your Lats,&nbsp;Glutes and Quads<br />Pigeon and Childs Pose</p>

Workout of the Day: Monday, 21-November-2022

Announcement
<p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday closed</p>

Warm-up
<p>3 Rounds</p><p>1 min Lunge Hold 30/30</p><p>30 sec Hollow Hold</p><p>10 Ring Rows</p><p>then</p><p>2 Rounds</p><p>10 Elbow Rotations</p><p>10 Thrusters</p><p>5 TTB</p>
Squat Clean and Jerk (Weight)
<p>12 EOMOM</p><p>2 Squat Cleans and 1 Split Jerk 75%</p>
Metcon (AMRAP – Rounds and Reps)
<p>7&nbsp;AMRAP</p><p>20 Front Squats 135/95</p><p>40 DUs</p><p>20 HSPU</p>

Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>