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Ashley B

Saturday July 1

Warm Up-
800m Jog

WOD-
Tabata!

8 Rounds of each movement for Max Reps overall:

Regular (20sec On/10sec Off)- Sit Ups

Inverse (10sec On/20sec Off)- Front Squats 135/95
Regular: Push Ups
Inverse: Shoulders to Overhead 135/95
Regular: Box Jumps 24/20in
Inverse: Hang Power Clean 135/95

**1 min REST btwn movements**

REMINDERS:
-SUNDAY OPEN GYM: MANDATORY sign up on online class schedule by 8pm Saturday night! If no one is signed up by then Open Gym will be CANCELED!
- "BULL" Tuesday July 4th: BY SIGN UP ONLY! As of Friday @ 5:30pm there is 1 spot left for 9am and 2 spots at 7am. TEXT Ashley to confirm sign up if you want these spots!!

Ashley B

Friday June 30

Warm Up-
Mini Flight Simulator (8min cap)
UNBROKEN Dubs/FR
5-10-15-20-25-30-25-20-15-10-5
or 
UNBROKEN Singles
10-20-30-40-50-60-50-40-30-20-10


WOD-
For Time *30min cap*
"Daniel"
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups

*Teams of 2:
100 Pull Ups
400m Run together
21 Synchronized Thrusters
800m Run together
21 Synchronized Thrusters
400m Run together
100 Pull Ups


Ashley B

Thursday June 29

Warm Up-
Group HPC Drills
10 Deadlifts
10 Thrusters
10 Good Mornings


Pick 1:

Strength-
Power Cleans
**5min to warm up to starting weights**
Min 1 & 2: 1 PC every 20sec (est 70%)
Min 3: REST & inc weight
Min 4-6: 1 PC every 30sec (est 75%)
Min 7: REST & inc weight
Min 8-13: 1 PC EMOM (est 85%)

Endurance-
(5min cap) 100 Medball Sit Ups
13min AYCE-
30 Dubs/FR/60 Singles
200m Run/200m Row/13/9 cal bike
10 Unbroken Hang Power Cleans 115/85 rx2: 95/65


WOD-
8min AYCE: Wall Ball 20 to 10ft/14 to 9ft
*EMOM: 5 Deadlifts 225/155

(If you complete 150 WB score= time)


Ashley B

Wednesday June 28

Warm Up-
Tabata:
8x Hollow Hold
-1min Rest-
8x Weighted Low Plank 45/35 plate

WOD-
For Time *25min cap*
5 Rounds:
10 Power Snatch 115/85 (rx2: 95/65)
10 Burpee Box Jumps 24/20


Reminders:
-Sunday Open Gym is now MADATORY sign up by 8pm Sat night! If there is 3 or less the coach will confirm Sunday morning with whoever is signed up- if no one is signed up we will not be there.
-Tuesday July 4th "BULL" 7am & 9am- Sign up on class schedule or at the gym on the board by the lockers- you MUST sign up for the class you plan on attending.

Ashley B

Tuesday June 27

Warm Up-
EMOM x 6:
Odd- 6 Back Squats + 6 Push Ups

Even- 6 Press + 10 Sit Ups


Pick 1:

Strength-
For Time (15min cap)
Shoulder Press (65%)
18 Reps
-Rest 1:00-
15 Reps
-Rest :45-
12 Reps
-Rest :30-
9 Reps
-Rest :15-
6 Reps
**Doesn't have to be unbroken**

Endurance-
5 Rounds:
1min- AYCE Shoulder Press 45/35
1min- AYCE Russian Twist 55/35 KB
1min- 100m Run

WOD-
For Time *12min cap*
50 Back Squats 135/95 rx2 115/85
400m Run
30 KBS 70/55
20 Lateral Burpees

Ashley B

Monday June 26

Warm Up-
20sec On/10sec Hold
8 Rnds: OHS (PVC)- Bottom of Squat Hold
-30sec Rest-
8 Rnds: V Ups-Hollow Hold

WOD-
For Time *30min cap*
5 Rounds:
60 Dubs/FR/120 Singles
400m Run (30cal Row)
15 Overhead Squats 135/95 (rx2: 115/85)

Extra Credit-
5 Rounds-
18 GHDSU or 10 Stall Bar TTB
18 Back Ext or Good Morning 45/35

Ashley B

Sunday June 25

Open Gym 10-12!

Remember everyone you MUST sign up for open gym now! If no one is signed up on the online schedule by 8pm the Saturday night before we will not open! Or you can always text me (Ashley) and I'll get you signed in if needed! =)

Ashley B

Friday June 23

Warm Up-
3 Rounds
:20 Chin over bar to bar hang
:20 Air Squats
:20 Low Plank Hold
:20 Ring Row
*10sec btwn movements*


Gymnastic Benchmark:
For Time *10min cap*
Pick your level
- 10 Legless Rope Climbs
- 5 Legless + 5 Rope Climbs
- 10 Rope Climbs
- 20 Pinch off box to full extension
- 30 Rope Pulls (box)


 WOD-
For Time *25min cap*
400m Run or 30cal Row
30 Box Jump Overs 24/20
30 Power Snatch 95/65 rx2:75/55
30 TTB
30 Power Snatch 95/65 rx2:75/55
30 Box Jump Overs

400m Run or 30cal Row

**Teams of 2: Run 800m as alternating 100m sprints, all reps 60*


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD 7 & 9am! (Details on FB Event- Sign up MANDATORY!)


Ashley B

Thursday June 22

Warm Up-
Strength: Jerk Drills
Endurance:800m Run


Pick 1:

Strength-
5min to warm up to weight:
For Time *10min cap*
30 Jerks (From Floor as long as you are okay cleaning it)
*you pick the weight- should be aiming for 70-80% or 225/155*

Endurance-
15min EMOM:
3 Burpees
6 DB Push Press 45/25
9 Sit Ups


 

WOD-
For Time *15min cap*
21-15-9
DB Hang Squat Clean 50/35
HSPU (Mod: Box Pike HSPU, ring push ups or push ups)
*50 Dubs/100 singles after each round*


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD 7 & 9am! (Details on FB even) Sign up MANDATORY!


Ashley B

Wednesday June 21

Warm Up-
Power Clean Drills
then
3x
:30 HS Hold
:30 Jumping Air Squats
:30 High Plank Hold
:30 V Up


Gymnastics Benchmark

Pick your level:
-Max Strict HSPU then Max Kipping HSPU
-Max Ring Push Ups then Max Push Ups
-Max Knee Push Ups then Max Push Ups on toes to target


WOD (21min)
5min AYCE:
400m Run
15 Lateral Bar Burpees
AYCE- Power Cleans 135/95 rx2 95/65

-3min REST-

5min AYCE:
400m Run
10 Lateral Bar Burpees
AYCE- Power Cleans 155/105 rx2 135/85

-3min REST-

5min AYCE:
400m Run
5 Lateral Bar Burpees
AYCE- Power Cleans 185/135 rx2 155/105


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD! (Details on FB- Sing up MANDATORY!)

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