Monday (11Feb19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

For time:

15 snatches (any style) @ 80% of 1RM

(10min cap)

Rest 3mins

75 wallballs 14/20 9/10ft

(5min cap)

Rest 3min

3rounds:

15 thrusters 65/95

15 Lateral bar hop burpees

(Everyone finishes)

Extra Credit

Rest 3mins

For time:

15 toes to bar

15 handstand push ups

Incline Saturday

Incline Saturday

Coach Sean will be taking a group up the incline this Saturday at 10am. They will be meeting near the base. It is recommended that you park in Manitou and take the free shuttle up but if you choose you park closer to the incline please bring $5 cash for parking.

Weather is partly sunny and in the 40s please dress accordingly. Please wear shoes with plenty of traction.

If you need Sean’s contact info feel free to shoot me a PM.

Weekend schedule

ATTENTION!!!

We will be closed most of this weekend because we are hosting an event at the gym.

Saturday:

Coach Sean will be organizing a trip up the incline at 10am. I will be posting meet up details later today.

Sunday:

We will be doing a 6pm Oly class πŸ™‚

Friday (8Feb19)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 6 rounds

3 backs squats

Start at 60% and work up

*focus on speed*

Teams of 2:

4 rounds

100/70 cal bike/row

20 dumbbell deadlift 35/50 (one in each hand)

15 box jumps 20/24

Split up the cals as you like.

One person does deads while the other person box jumps. Then switch. Only one head of the dumbbell needs to tough then ground.

Extra Credit

4 rounds NFT

15 good mornings AHAP

20 alternating lunges AHAP

20 glute bridges w/ hip circle

Thursday (7Feb19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill WOD:

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Open Gym Metcon:

AMRAP 12 minutes of:

75 doubleunders

50m farmers carry KB 53/70

25 GHD sit-ups

Scaling:

DUs: should be done in under 2mins. 40 or 15 DUs or 150 singles

GHD sit-ups: if you have little experience on the GHD. Reduce reps or sub abmat sit-ups.

ATTENTION!!!

We will be closed most of this weekend because we are hosting an event at the gym.

Saturday:

Coach Sean will be organizing a trip up the incline at 10am. I will be posting meet up details later today.

Sunday:

We will be doing a 6pm Oly class πŸ™‚

Wednesday (6Feb19)

ATTENTION!!! We will be closed most of this weekend because we are hosting an event at the gym.

Saturday: Coach Sean will be organizing a trip up the incline at 10am. I will be posting meet up details later today.

Sunday: We will be doing a 6pm Oly class πŸ™‚ –

Wednesday WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

10mins to work up to a 5RM thruster

For time:

20 Bar Muscle ups

30 Handstand Push-ups

50 front rack lunges, alternating 95/135 800m run/1000m row/ 1.3mile bike

*25min Cap

Extra Credit

3-5 rounds

10 DB strict press

10 DB bicep curls

10 DB bent over rows