2 June 2018

Posted by & filed under .

SATURDAY SCHEDULE: 

**UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

**SPIN FIT:  10:30 a.m. to 11:15 a.m.

**CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

** Reminder to pre-enroll for these classes as they are capped.  You can enroll online via our schedule link on the website or via your Pike 13 account.  If you enroll, you will still need to check in to the class when you arrive to confirm your attendance.  Enrollment only holds your spot for the class.  If you enroll and are no longer able to attend, please ensure you cancel your enrollment to allow someone else to enroll who may be on the waitlist.

 

UNLOADED WOD:

Part A:

Partner WOD:

AMRAP: 20 Minutes

30 Kettlebell Swings (53/35)

30 DB Push Press (45/25)

30 Pull-ups (S: ring rows)

150 Double unders (300 single unders)

 

Part B:

50 Tire Flips (with partner)

WARRIOR WOD:

Part A:

4 RFT:
21/17 Cal Assault Bike
21 DL (185/125)

Part B:

2 Rounds Nasty Girls V2
50 Pistols
7/4 Ring Muscle Ups
10 Hang Power Cleans (175/125)

Part C:

4, 8, 12, 16, 20
HSPU
Box Jump Overs (24/20″)
GHD Sit Ups

 

CFK WOD: 

PARTNER AMRAP: 20 Minutes

30 Wall Ball
200m Run
20/15 Cal Row
24 KB Swings
15 Box Jump Up and Overs
** Partners alternate Movements
(e.g. P1 30 WB; P2 200m Run, P1 20 Cal Row; P2: 24 KB Swings, P1: 15 BJO, P2: 30 Wall Balls).

 

Partner Core:

EMOM: 6 Minutes (:45W/:15R)
P1: MB Reverse Burpees
P2: HS Hold

OPEN GYM:  

Barbell Option:

15 Kneeling Jump to Stand
Build to Heavy Squat Snatch Single
Back Squat 1,1,1,1,1
Find 5RM Strict Press

Then…

3 Rounds
Max BB or DB Bent Over Row (Double Handed)
Max Ring Dips

Gymnastics Option:

1) 5 x Max Distance Burpee Broad Jump **Rest as needed between attempts

2) EMOM: 10 Minutes
M1: #Knees to Elbows
M2: #T2B

**Perform both movements; choose # that will give you 35 to 40 sec of rest each minute

3) 5 Rounds
25 Banded Tricep Pull Downs – Rest :30
10 Tricep Push Ups – Rest :60

4) With 5 Minute Running Clock, practice pistols.
A: Add Weight
S: Scale to Box, Band or Plate