The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting TODAY (4/15) classes are offered on Sundays at 9am & 10am only.

PART I: WARMUP

10 Minutes General Flow Including

2 Rounds
15 to 20″ Single Arm Kettlebell Hollow Hold + Flutter Kicks
5 Single Arm Kettlebell Turkish Sit-ups
5 Single Arm Z-Press

Hip and Shoulder Mobility

PART I: UPPER BODY STAMINA

4 Rounds
1 Minute Max Double Unders
1 Minute Max Turkish Get-ups As Heavy As Possible*
Rest 1 Minute

*This Means at Most 2 Reps

Part II: LOWER BODY STAMINA

Every Minute On The Minute For 9 Minutes

Sprint 10″ on the Rower
Recover 50″ on the Rower

SCORE = Average Power (Watts) Over 9 Minutes

Rest 3 Minutes

Part III: CONDITIONING

Death By Burpee Pull-up

SPORT: Start at 3

FITNESS: My scale to Rack Pull-ups or simply Burpees. May start between 1 to 3 Reps

PART IV: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: 8 Minute Clock

BEG: 3 Pause Front Squats + 1 Pause Split Jerk
ADV: 2 – 3 1 & 1/4 Front Squats + 1 Pause Split Jerk

PART II:

BEG/ADV: Every 2 Minutes For 10 Minutes

1 High Hang Squat Clean + 15″ Pause Split Jerk

PART III:

BEG/ADV: Every 3 Minutes For 12 Minutes
1 Hang Squat Clean + 1 Split Jerk + Overhead Support.

PART IV: Every Minute For 10 Minutes

BEG/ADV: 1 Clean & Jerk