Workout of the day

‘POTUS WOD’

Monday, February 17, 2020

‘POTUS WOD’

Pre Warm Up – Begins 10 Min Before Class!!

*Ladies – 15 Negative Push Ups to 5 sec tempo

2 Sets of Bench Dips

50 Singles

Bear Crawls

Air Squat Jumps

Alt Leg Kicks

Butt Kicks

Knee Hugs

5 Ring Rows (5 sec Tempo)

Shoulder Mobility

2 Sets of Active Shoulder Holds (15 Sec)

————————

Skill: Toes to Bar

Run 400m

8 Box Jump Overs (24/20)

9 Toes to Bar

10 Power Cleans (135/95)

11 Cal Row

12 Vups

30 Double Unders

‘CrossFit Love’

Friday, February 14, 2020

‘CrossFit Love’

14 Min AMRAP

Buy In: 60 Situps

6 Burpees Over Bar

7 Clusters (95/65)

8 Box Jumps (24/20)

9 Overhead Lunges

10 Dumbbell Snatches (50/35)

‘Ultimate Domination’

Thursday, February 13, 2020

‘Ultimate Domination – Part 2’

Pre Warm Up – Starts 10 Minutes Before Class!!!

3 Rounds of:

10 Lunges

10 Air Squat Jumps

10 sec Beat Swings

Then

Shoulder Mobility

10 Bootstraps

10 Negative Pullups

Ladies – 3 Sets of Heavy DB Presses from floor and 3 Sets of DB Curls; Perform during SWOD

Skill: Pull Ups

11 Min Time Cap

3,6,9,12,15….

Front Squat (135/95)

Kettlebell Swings (70/53)

Pull Ups

 

 

 

‘Passion’

Wednesday, February 12, 2020

‘Passion’

Pre Warm Up – – Begins 10 min before class

50 Singles

Hip Stretch Series

Running High Knees

Air Squat Jumps

Alt Leg Kicks

Shoulder Mobility

Good Mornings with PC

Grab A Bar

—————————–

SWOD: Back Squat

70 Double Unders

60 Sit Ups

50 Deadlifts (165/115)

40/25 Push Ups

30 Back Squats

13 Min Time Cap