Monday 1/20/20 Check the schedule below

Holiday Schedule

Open 6 am, 8am & 4:30 PM

*CANCELLED CLASSES*

11:00 & 5:30 CLOSED

Warm up

3 Sets

5 Inchworms

10 PVC SHPT

10 PVC Overhead Squats

200 Meter Row or Run

30 Second Hollow Hold

Primer

3 Sets

12 Dead Bugs

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Strength 20 min

Back Squat

Heavy Set of 5

Warmup Sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Build to Heavy 5

• Looking to establish a new 5RM Back Squat today

• Compare your scores to the last time we did this

• Complete the warmup sets listed before building to your heavy set of 5.

WOD

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

• We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat

• This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout

• While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light

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