Strength
Squat Clean
3 Sets of 1
Bench Press
3 Sets of 2
Overhead Squat
3 Sets of 3
Sweat Class
25 Calorie Row
25 Box Jumps 24/20
20 Calorie Row
20 Box Jumps 24/20
15 Calorie Row
15 Box Jumps 24/20
10 Calorie Row
10 Box Jumps 24/20
We are excited to kick off our BASICS class at 7:00pm.
Gymnastics Conditioning
3 rounds for time:
30 seconds Split stretch R
30 seconds Split stretch L
30 seconds rest/ 30 seconds on:
30 seconds Hollow Hold
30 seconds Shoot Throughs on Parallettes
30 seconds Tuck or L-Hang from the bar
(Accumulate as much hang time as possible in 30 seconds)
12 minutes total
Conditioning
Power Elizabeth
21 – 15 – 9
Power Cleans 135/95#
Ring Dips
Sweat Class
Partner WOD
45 Minute AMRAP:
4 Lengths Farmer’s Carry (AHAP)
8 Wall Walks
64 Calorie Row
128 Double Unders
One athlete works at time. Partition reps and rounds as desired.
Partners must share the same weights for Farmer’s Carry. 4 lengths should be tough with the chosen weight.
Basics
Bring water and dress in layers.
Workout will be announced in class.
Filthy 50
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25#)
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press (45, 35#)
50 Hip Extensions
50 Wallballs (20, 14#)
50 Burpees
50 Double Unders
12th Man Partner WOD
20 Minute AMRAP
12 GHD Situps – Hold Bottom of a squat
12 Clapping Pushups
12ft Army Crawl – Plank Hold
12 Waiter Walk Lunges together
12 KettleBell Swings – Chin over Bar
12 Front Squats – OH Hold
Row 1200m
GO HAWKS!!!
Climbing Ladder for 9 Minutes:
3 Clean and Jerks
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar
135/95#
Partner WOD (ALL CLASSES)
For Time:
40 Cal Bike or 50 Cal Row
60 One Arm KBS
50 Alternating Box Jumps
40 GHD or Weighted Sit Ups
30 Man Makers
40 GHD or Weighted Sit Ups
50 Alternating Box Jumps
60 One Arm KBS
40 Cal Bike or 50 Cal Row
Strength
5 Climbing Sets
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Sweat Class
Row 2000 m for time.
On the minute, “Death by Burpee” until the 2000m is completed
(or you cannot complete the number of Burpees in the minute).
You begin with 1 Burpee when the clock starts, then move to the row.
2nd Min = 2 Burpees etc…
Gymnastics Conditioning
3 Rounds
30 sec on/30 sec off
1. Ring Support Hold
2. Bar Hang in Hollow Position
3. Handstand Hold Conditioning
Conditioning
AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)
Rest 5:00
AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)
Sweat Class
3 Rounds
30 sec on/30 sec off
1. Ring Support Hold
2. Bar Hang in Hollow Position
3. Handstand Hold Conditioning
WOD
In the 4 minute interval, complete the given number repetitions and rest for the remainder of the interval:
0:00-5:00 minutes – Row for Max Calories
4:00-8:00 minutes – 25 Strict pull ups or Ring rows
8:00-12:00 minutes – 100 Double Unders
12:00-16:00 minutes – 150 Mountain Climbers
16:00-20:00 minutes – 100 Double Unders
20:00-24:00 minutes – 25 Strict Pull ups or Ring rows
24:00-28:00 minutes – Row for Max Calories
