200515 - FYF!

Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 5:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm)
NO MORE 5:30PM CLASS!!!
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

EVENTS THIS WEEKEND!

SATURDAY -
Open Gym @ 9am
Outdoor Partner WOD @ 10:15am
”DRIVE-IN” Trivia Night @ 6pm (Starting Trivia @ 6:30PM) See FB and WODblog Post tomorrow for “TACO STOP” coupon code and details about our bulk order! Coach LoLo will be picking up our big bulk order at 5:30pm to have it waiting for you at the gym to enjoy! BYOB!

SUNDAY -
Open Gym @ 8am and 9am
Outdoor Yoga with Donell @ 10am - Stretchy and calming, this yoga sets you up for Sunday success! Bring your own mat and if you don’t have one, we can lend ya one!

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HOME GYM PROGRAM (Zoom Classes)

QOTD - Weekend Plans?

WARM UP -
Run 200m
THEN…
4 - 3 - 2 - 1
Single Arm (both sides) Clean to Front Squat to Strict Press
Wall Walks
THEN…
Run 200m

Mobilize - Broom/PVC Pass Thrus

WOD - GOAL = More than 2 Rounds on the first part and around 6 minutes on the second part of the workout!
(Bodyweight Version)
AMRAP 16:
16 Burpee Broad Jump
16 Wall Step Ups or Toes on Chair HSPU
16 Squat Hops
16 Sit Ups
Then… Rest 2 minutes
1 Round FOR TIME

(Low Equipment Version)
AMRAP 16:
16 Single Arm Alt. DB Squat Cleans
16 Handstand Push Ups
16 DB Thrusters (or Wallballs)
16 Pull Ups
Then… Rest 2 min.
1 Round FOR TIME

(Home Gym Version)
AMRAP 16:
16 Squat Cleans 105/75
16 Handstand Push Ups
16 Wallballs
16 Pull Ups
Then… Rest 2 min.
1 Round FOR TIME

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Weekend Plans?

WARM UP -  Row (:20 easy/:10 hard for 2 rounds)
Dead Hang
Bar Kip
Door Jam Stretch
Squat Hold Stretch

COACH PREP - Clean Prep
Elbows
Squat Drop
Elbows/Squat Drop
Clean Pull
Front Squat

STRENGTH - EMOM 12:
1 Squat Clean (build to a heavy single or work form!)

WOD - FOR TIME
15 - 10 - 5
Hang Power Cleans 105/75
Strict Pull Ups