Friday April 17th- Jump, Push, Row…Repeat! Core Work: 1A. Weighted Planks 3×1 Min 1B. Bar Rotations 3×10 ea 1C. V-Ups 3×20 Gun Show: 2A. Barbell Curls 3×10 2B. DB Skull Crushers 3×10 2C. Tricep
Thursday April 16th- IWT- Front Squats Olympic Lifting Technique: 5 x 2 Clean Pulls, 2 Power Cleans @ 70% 5×4 Hang Squat Snatch AHAP WOD: 3 Rounds- 2 min rest in between rounds 8x Front Squats (95/135#, 115/155#) 1min Max
Wednesday April 15th- Throw, Jump, Swing, Plank Strength Work: 1A. Push Press: 4×2 @ 105%, 110%, 115%x2 of Strict Press Max 1B. Chin Ups: 4×4 AHAP 1C. Rot. Off Knee: 4x5each AHAP WOD: 1min Each Station-:30sec rest, :30sec Each
Tuesday April 14th-Isabel or Grace? Skill Work: 3x Double Unders 30x HSPU 5x (negatives, holds, OH hold, less reps, no kip!) Ring Dips 5-10x (box, support, toenail, no bands!) Max False Grip Hold then max tuck/l-sit hang Strict Toes to Bar
Monday April 13th- 10, 20, 30, 40, 50…Repeat! Strength Work: 1A. Back Squat 4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5% 1B. Bulgarian Split Squats 4x6ea 1C. DB Wide Row 4x5ea AHAP 1B. https://youtu.be/2C-uNgKwPLE 1C.
“Today you are you! That is truer than true! There is no one alive who is you-er than you!” Dr. Seuss Lets enjoy this Friday workout and send us off to a great weekend!!! Friday April 10th- “A Good Mix!” PARTY
OLY Class Tonight DT @ 5 and 6pm!! Thursday April 9th- IWT-Thrusters Olympic Lifting Technique Work: 5×1 Clean Complex (1 Clean Pull + Hang Clean with 5 sec pause in power position + 2 Pause Front Squats 5 sec in hole) 5×3 Dip
Sorry #Utefam we will no longer have a Mobility WOD on Wednesday nights. Unfortunately the attendance rate has dropped to 0-2 people on average.
Wednesday April 8th- Sharing is Caring! Strength Work: 1A. Push Press 2×4 @ 100% of Strict Press Max Strict OH Press 2×4 @ 85% 1B. KB Side Lunge 4x6ea 1C. Medball Hamstring Curls 4×6 WOD: Split all reps/distances with
Happy Monday Everyone!!! Hopefully everyone had a great Easter and found all the eggs they could! Don’t forget that there are now TWO Daycare Classes offered for 5 days @ 8:3 am AND 9:30 am! Parents please please remember to pick your