SCHEDULE

Each group class begins with a combination of warm-up, stretching, mobility and specific workout movements then ends with either strength training or high intensity programing (or a combination of both).

WOD (workout of the day) class schedule/duration :1 hour

WOD (workout of the day)

Gymnastics thursday
Gymnastics
Midline (5 rounds)
5 rounds
5 strict Toe to bars
2 Max height box jumps
2 minute Hollow holds
Metcon
Metcon (AMRAP - Rounds and Reps)
11 minute amrap:
10 box jumps 30/24
20 single arm db overhead squats 50/35
5 strict toe 2 bars

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

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With Coach Tito

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Gymnastics thursday Gymnastics Midline (5 rounds) 5 rounds 5 strict Toe to bars 2 Max height box jumps 2 minute Hollow holds Metcon Metcon (AMRAP – Rounds and Reps) 11 minute amrap: 10 box jumps 30/24 20 single arm db overhead squats 50/35 5 strict toe 2 bars

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Comp wednesday Warm-up 5Star any machine 2 minutes any machine Metcon

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Tuesday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Back Squat (10-10-10-10) Metcon Metcon (Time) 5 rounds for time : 25 wall balls 10 rings dips

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Monday Warm-up Preme double under warm up Double under warm up 1 minute singles 30 second double unders Weightlifting Thruster (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute amrap: 40 double unders 20 ball slams 50/40 10 push ups

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H2h Warm-up 5Star any machine 2 minutes any machine Metcon

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Freestyle frday Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap: 21 lateral hops 15 sumo deadlift high pulls 75/55 9 thrusters 75/55 46 shoulder taps

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Thursday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Turkish Get Up (4-4-2-2-2) Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

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Comp Wednesday Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon Metcon (Time) 1500m row / 50 erg cals Then perform 5 rounds for time: 10 bar muscle ups/15 pull ups 7 shoulder 2 over heads 155/105

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Snatch deload Warm-up 5Star any machine 2 minutes any machine Weightlifting Snatch (10m emom 2 reps @70% of 1rm) Metcon Metcon (Time) 5 rounds for time: 24 wall balls 20/14 lbs 12 burpee pull ups Standards: 9 ft target women’s 10 ft target men’s Burpees first then jump and pull chin over the bar Scale

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Monday Warm-up 500m Row (Time) Max Effort 500m Row Partner up prisoner squat Weightlifting Front Squat (Deload emom @ 70 % of 1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap: 15 american kb swings 53/35 10 box jumps 24/20 10 kb front rack box step ups 53/35-24/20

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