Thursday – September 10th, 2020

In Gym

Metcon 1:

  • Against a 5 Minute Clock
  • 1-1-1-2-2-2-3-3-3-etc.
  • Pull-up
  • HR Push-up
  • Immediately into:
  • Against a 5 minute Clock
  • 1-1-1-2-2-2-3-3-3-etc.
  • T2B
  • Devil Lunges
  • Rest/Cleaning

Metcon 2:

  • 10 Minute AMRAP
  • 10 Plate or Single DB Squats
  • 10 DB Snatches 50/35
  •   1 Plate Push 45/25
  • 100m Plate Run 

At Home

Warm up:

  • :30 High Knees
  • :30 Butt Kicks
  • :30 Lunge and twist
  • :30 Frankenstein Kicks

Mobility

  • 1:00 Straddle middle
  • 1:00 Straddle Left
  • 1:00 Straddle Right
  • 1:00 Calf Stretch each side
  • Metcon:
  • Run a 5K
  • Yep thats 3.11 miles, you can do it!


Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30