UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 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.
In teams of 3:
AMRAP: 25 Minutes
Partner 1: Run 400m
Partner 2: Max DB Deadlifts (50/35)
Partner 3: Max Wallballs (20/14)
Partners Rotate Stations (1-2-3) when Runner Returns
Score= Total Reps as a Team.
3 Rounds (:30W/:15 Transition)
1 legged T2B or V-Ups
HS hold or Plank
Every 4 Minutes for 5 Rounds Complete:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 OH Squat
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 1 OH Squat
Coach Ali Birthday Warrior WOD:
AMRAP: 28 Minutes
8 Strict Pull-Ups
28 Deadlifts (135/95)
28 Box Jump Overs
28 Back Squats (135/95)
8 Ring Dips
28 KB Swings (53/35)
Class will be divided in two groups (Group A and Group B)
GROUP A COMPLETES IN PAIRS:
2 min Max Cals on Assault Bike
90 sec Max Cals on Assault Bike
1 min Max Cals on Assault Bike
30 sec Max Cals on Assault Bike
Partners go in relay style. Partner 1 Completes 2 Minutes on Assault Bike and then Tags in Partner 2 to complete 2 Minutes of Max Calories on Assault Bike. Each partner completes same amount of work to accumulate total calories as a Team.
While Group A is on Assault Bikes; Group B Completes:
CGROUP B COMPLETES IN PAIRS:
Front Rack Lunge
Shoulder to Overhead
(A: 135/95; Rx: 115/80; S: 95/65)
Teams Perform reps 1:1 with partner (You go, I go)
**Then Group B Completes Assault Bike Work and Group A Completes Triplet
15 total broad jumps for distance
Snatch: 5 x 3 @ 80%
Power Clean and Jerk: 5 x 3 @ 80%
Front squat: 4 x 1 above 90%
Pause at the knee clean pull (5 Second Pause) @ 100%
Accumulate 15 Ring MUs in as few sets as possible.
No muscle up…Perform: 10 negative ring muscle ups + 10 banded transitions.
C2B Pull Up (S:PU) 3 x Double unders after each Round
3 Rounds (:30sec work/:60sec rest)
Strict Dips (with/without band)