9 June 2018

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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.

SPINFIT: 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.

 

UNLOADED WOD:

Partner WOD:

PART A:  Minutes 0-12:

5 RFT:

60 DU (S: 120 Singles

10 DB Front Lunges (ea leg)

PART B: Minutes 12-20:

AMRAP:  8 Minutes

1-1, 2-2, 3-3, 4-4…etc.

DB Thrusters

Pull Ups (S:  Ring Rows)

PART C:  Minutes 25-35:  

For Time:

22-16-10

Calorie Row

DB Push Jerks

PART D:  Minutes 35-45:  

For Time:

16-14-12

Wall Balls (20/14)

Ring Dips (S: Matador; S2: Box Dips)

Calories on  Bike

 

WARRIOR WOD:

Partner WOD/For Time:

100 Single Arm DB Thrusters (50/35)

400m Run

100 Box Jumps (30/24″)

400m Run

50 HSPU

200m Run

50 Hang Power Clean (155/105)

200m Run

25 MU (Ring or Bar)

 

Cash Out (Individual)

21-15-9

OH Squat (95/65)

T2B

 

 

CFK WOD:

Partner WOD

For Time (Time Cap:  18 Minutes)

60 Clean (Rx: 135/95; S: 115/80; S2:95/65)

30 Burpees

60 Front Squats

40 Cal Row

60 Push Press

30 Burpees

AMRAP: Clean and Jerk with Remaining Time

*** Barbell Weight remains same for all three movements

 

For Time: Partner WOD

 

OPEN GYM:

Barbell Option:

Clean and Jerk 1, 1, 1, 1, 1,
Back Squat 7 RM
Push Press 5 RM
60/40 Strict Pull Ups (Each Set change Hand Grip)

 

Gymnastics Option: 

Part A:  15-12-9 Box Jumps (24/20″) and HSPU

Part B:  EMOM:  12 Minutes

Odd:  #T2B

Even:  #Ring Rows

** Choose a number that allows 35-40 seconds of rest

Part C:  8 Minute Running Clock Practice Handstands and Handstand Walking

Progressions:  Donkey Kicks, Wall Kicks, Handstand Holds, Shoulder Taps against the wall, Hand Stand Walks and Hand Stand Walk Obstacles