190507 - YAY NEW SCHEDULE!

MONDAY THROUGH FRIDAY
6am, 7am, 8am, and 9am in the morning!
3:30pm, 4:30pm, 5:30pm, 6:30pm (Mondays and Fridays only) in the evening!

TUESDAYS AND THURSDAYS
Ladies LIFT class! Women only powerlifting and bodybuilding class at 6:30pm!

WEDNESDAYS
Strongman w/ Shaun! Learning to move heavy odd objects and brace your core at 6:30pm!

SKILL THIS WEEK = Pull Ups!
We will be doing a drill each day to help improve on our strict pull-ups!

WARM UP - 1 minute of cardio
(Do each movement with the mini bands then bear crawl length and jog back)
10 Outfront Pull Aparts
10 Choppers
10 Lawn Mower (Right)
10 Lawn Mower (Left)
10 Overhead Pull Aparts

MOBILIZE - Down Dog to Cobra

SKILL - EMOM 6:
Max Banded Pull-Ups
(Even if you’ve got strict, add a micro red band so you can get a couple more!

COACH PREP -
Dip progressions
Bench Dips - Toes Under Box Dips - Banded Ring Dips - Ring Dips

Med Ball Clean
Set Up - Stand & Let go (friend catch) - Drop and Scoop - Stand

WOD - AMRAP 12:
2 - 4 - 6 - 8 - 10….
Dips
Med Ball Clean 20/14

GOAL OF THE WOD - This workout has two uncommon moves for us! The major goal is to gain comfort with them! The second goal is to get to 16 or more!