WOD

Day 30!

Gymnastics:
20 Minutes
HS Practice
GHD Situps 3×10
GHD Back/Hip Ext 3×10

Metcon:
5RFT
20 Russian Swings (70#/53#)
10 HSPU
*EMOM – 10 Jumping Lunges*

Nutrition Challenge Day 29!

Strength:
Front Squats 5×3 (78%)

Metcon:
AMRAP9
3 Power Cleans (135#/95#)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
*3 burpee penalty if you drop the bar between barbell movements.

Nutrition Challenge Day 28!

Barbell Club 10am.
Open Gym 11am-1pm.

Super Bowl Party, 6pm!

Nutrition Challenge Day 27!

Bench Press 1RM

Yoke Carry 50′ (AHAP)

3 Rounds
:30 on/:30 off
Hollow Body Rocks

Nutrition Challenge Day 26!

Strength:
Shoulder Press 6×2 (76%)

Conditioning:
EMOM18
1st – 200m Row
2nd – 8 DB Snatches (70#/50#)
3rd – 15 HRPU

Nutrition Challenge Day 25!

“Yoursday”
Work those weaknesses.

Suggested Strength:
Back Squat 4×9 (74% of 1RM)

Day 24 of the Nutrition Challenge!

Opener:
5 Rounds
2 Squat Cleans
10 Burpees
:90 rest between rounds
Headliner:
For Time
100 Thrusters (75#/55#)
:20 Second Plank Hold Every Break

Nutrition Challenge Day 23!
**No morning classes due to winter storm Juno**
**Update**
Hope everyone is enjoying their snow day! We’ll be holding open gym 3pm-6pm today. The parking lot across from the box is plowed. Please change into your workout sneaks at the box rather than wearing them in… see you this afternoon!

Opener:
20 minutes
HS Practice
3×10 GHD Situps
3×10 Back Ext

Headliner:
3 RFT
250m Row
10 Strict Pullup
10 Strict HSPU

Nutrition Challenge Day 22!

Strength:
Front Squat 5×5 (76%)

EMOM8:
2 Front Rack Lunges (AHAP)

Metcon:
“Annie”
50-40-30-20-10
Double Unders
Situps

Nutrition Challenge Day 21!

Barbell Club 10am
Open Gym 11am – 1pm

Free Beginners Class – Saturday 2/7 at 11:30am!
Spread the word!