Dawn
Strength: 2 Hang Snatch
Every 2 minutes for 20 minutes
**Individuals participating in Flex on the Beach should practice their complex. Look at what you did last week and aim for higher, also, change your approach! **
WOD: 2 rounds for time
200 m run
20 toes to bar
200 m run
20 push ups
200 m run
20 push press (75/55)
Savannah
Strength: Bench + Pendlay Row
Bench Press
7-7-7-7
Pendlay Row
5-5-5-5
Rest 1 minute between bench and row; rest 2-3 minutes between sets
WOD: Ascending ladder for 7 minutes
1 Power Clean, 30 Double unders
2 Power Cleans, 30 Double Unders
3 Power Cleans, 30 Double Unders… etc
(Rx+ 155/105, Rx 105/83)
Kevin
8:00am & 9:00am classes only
Workout of the day
Partner Workout
Complete 2 rounds for time:
50 Axel bar deadlift 225/155
75 Wall ball (20/14, 10/9”)
400m Run with Wall ball (run together, one ball, take turns carrying ball)
50 Pull-up
50 burpee
Split work, one athlete works at a time.
Coach Jackie
Strength: 1 ¼ Back Squat
3-3-3-3-3
WOD: Forever 21 (a.k.a Joanna’s Birthday Workout)
Complete AMRAP in 11 minutes:
11 Wallball shots (20/14lbs)
4 Power snatches (135/95lbs)
21 Double unders
Matthew
Strength:
Kneeling KB bottom up Strict Press
4 sets x 6-8 reps
Single Arm KB High Pull
4 sets x 6-8 reps
WOD: 20 min AMRAP
200m run, rest equal time
400m run, rest equal time
600m run, rest equal time
800m run, rest equal time…. Etc
Run increases by 200m each round. Rest the time it takes to complete the run, then add 200m to the next round. Continue until time runs out.
Upcoming Holiday Schedule:
