* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

Pre Class:

1) Football Bar Bench Press Mid Grip: 5 set of 5

Warm-up as needed. Rest 2-3 minutes between sets.

2) 20 minute EMOTM:

Movement 1 – 1-10 Toes-to-bar

Movement 2 – 10-20 Calories Assault Bike

Pick rep you can maintain for both movements for all 10 sets.

WOD:

3) Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

4) Snatch Push Press: 3 sets of 5

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) AQAP:

21-15-9 Power Snatch 115/75

5-3-1 Rope Climbs 15ft

If you can’t perform  Rope Climb, sub 3 Sit-to-Stand per Rope Climb.

Extra Work:

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts complete.

7) Skull Crushers: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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