Ashley B

Thursday June 1

Warm Up-
EMOM x 8:
Odd: Front Squats 45/35= 3 5-sec Pause Squats on coaches cue + 3 FS
Even: 20 V Ups

Pick 1:

Strength:
15min-
Front Squat
Work to heavy set of 5

Endurance:
EMOM x 14:
Odd- 5 Front Squats (you choose the weight)
Even- 15/12 cal Row (rx2: 13/10 c row) or 12/9c Bike (rx2 10/7c Bike)

WOD-
12min AYCE:
18 TTB
15 KBS 55/35
12 Burpees


Ashley B

Wednesday May 31

Warm Up-
EMOM x 8:
Odd- 4 Muscle Ups/Transitions or 4 rr + 4 mod dips
Even- 10 OHS

WOD-
For Time *30min cap*
3 Rounds-
30 Wall Ball
3 Rope Climbs (6 Pulls)
60 Double Unders/120 Singles
20 OH Lunges (95/65)


Upcoming Events:
-Class back on for Sat June 10th
- Sat June 24th- Frogman Swim/Run @ Jensen Beach Park
- Tuesday July 4th- "BULL" @ Gym


Ashley B

Tuesday May 30

Warm Up-
3 x
100m Run
25ft:
Lunges
Frankensteins
Bunny Hops

Pick 1

Strength:
12min-
Back Squat: work up to heavy set of 5

Endurance:
EMOM x 12-
10 Sit Ups
8 Wall Ball 20/14 or 8 back squats

WOD-
For Time *20min cap*
3 Rounds-
400m Run
21 Deadlifts (rx @ bodyweight)
21 Box Jumps 24/20


Ashley B

Memorial Day Monday 29

MURPH

For time 
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Rx: wear a 20/14# weighted vest or body armor 

Gym opens: 7:30
Heat 1 (non-partitioned) 8:10
Heat 2 (partitioned) 8:25

Ashley B

Saturday May 27

Warm Up-
Tabata:
Alt 8 Rounds:
Low Ring Plank Hold
Rig Leg lift to Hip raise

WOD-
For Time:
5 Rounds-
25 TTB/Medball V Ups
50 Dubs/100 Singles
# Power Cleans

Rnd 1: 15 PC @ 135/95 rx2: 95/65
Rnd 2: 13 PC @ 155/105 rx2: 105/75
Rnd 3: 11 PC @ 175/115 rx2: 115/85
Rnd 4: 9 PC @ 185/125 rx2: 135/95
Rnd 5: 7 PC @ 205/135 rx2: 155/105

Reminders:
NO Open gym tomorrow!
Memorial Day Monday 28th: MURPH! Gym will open at 7:30am- Be there by 8am! 8:10 Non-partitioned heat, 8:25 partitioned heat


Ashley B

Friday May 26

Warm Up-
EMOM x 6:
Odd: 10 Front/Air Squat + 10 Sit Ups
Even: :30sec High Plank + 10 PP/Push Ups


WOD-
Choose A or B (35min cap)

A:
'Kelly'
5 Rounds-
400m Run
30 Wall Balls 20/14 to 10ft
30 Box Jumps 24/20
*Teams of 2: Run together + 60 reps*

B:
5 Rounds-
400m Run
15 Thrusters 135/95
15 Box Jumps 33/30
*Teams of 2: Run together + 30 reps*

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

Ashley B

Thursday May 25

Warm Up-
3 Rounds:
25ft HS walk/3x Walk to wall + 5 ST/30 ST (work on weight transfer & staying tight)
12 Kipping TTB (Work on kip- If your kip if perfect work strict)
100m Run


Pick 1:

Strength:
EMOM x 5:
5-4-3-2-1
Squat Clean Thruster *Add weight every round*
-3min Rest-
EMOM x 5:
5-4-3-2-1
Squat Clean Thruster *Add weight every round*

Endurance-
13min Sprints
Row: 20C/15C - Rest 1:00
Bike: 15C/10C - Rest 1:00
Run: 200m - Rest 1:00


 

WOD-
For Time *10min cap*
100 Dubs/FR/200 Singles
50 Power Snatch 75/55 (Or 25 reps @ 135/95)
25 Lateral Bar Burpees


Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

 


Ashley B

Wednesday May 24

Warm Up-
3 Rounds: EMOM

50ft Walking Lunges
:50sec Flutter Kicks
50ft Broad Jumps
:50sec Toe Touches

WOD-
5 Rounds (30min)
EMOM:
A) 16 DB On Shoulders Walking Lunges 55/35 (rx2 45/25)
B) 15 Push Ups
C) 12 DB Box Step Ups 20/24 w/ 55/35 (rx2 45/25)
D) 50sec Low Plank Hold
E) 200m Run
F) REST

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

Ashley B

Tuesday May 23

Warm Up-
Endurance: 1000m Run
Strength: Snatch Drills

Pick 1:
Strength-
14min to Work up to HS:
1- Hang (squat) Snatch +
1- OHS
*Hang must not pass knee*

Endurance-
EMOM x 14:
Odd- 15 Wall Ball
Even- 20 Sit Ups

WOD-
"Helen"
For Time *15min cap*
3 Rounds-
400m Run
21 KBS 55/35
12 Pull Ups

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

Ashley B

Monday May 22


Warm Up (15min cap)

3 Rounds-
200m Run
8HSPU/Push Ups
10 Ring Rows/Pull Ups
12 Air Squats

WOD-
For Time (25min cap)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Jerks
50 Dubs/FR/100 Singles

Rx: 135/95, Rx+ 155/105, Rx2 125/85


Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach


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