Friday – 5/29/20

Warm-up
2x
10 – Frankenstein/toy soldier kicks
10 – reverse lunges + twist
10 – Spider-Man lunges
10 – walk to plank into cobra into downward dog

WOD
15 dips
15/side reverse lunges
20 snatches
30 push ups
30 squats
40 snatches
30 squats
30 push-ups
20 snatches
15/side reverse lunges
15 dips

Glute session
3x
20 sumo squats under tension (do not fully extend)
20 single leg step-ups
20 sumo deadlifts

Thursday – 5/28/20

Warm-up
2x
10 – Leg kicks/side
10 – 5” eccentric squats
10/side- single leg Romanian deadlift (no weight)
30” duck walk
30” bear crawl
10 walk to plank into cobra into downward dog

WOD
AMRAP 3
20 ground to overhead
20 weighted sit-ups

1 min rest

AMRAP 3
15 ground to overhead
30 mountain climbers

1 minute of rest

AMRAP 3
10 ground to overhead
100 jumping jacks

1 minute of rest

AMRAP 3
5 ground to overhead
50 squat jumps

AB session
3x
15 flutter kicks
30 Russian twists
45 sit ups

Wednesday – 5/27/20

Remember to check the schedule for zoom and parking lot classes. Parking lot classes are by signup only and capped at 8.

Warm-up
2x
10 leg kicks/side
30” arm circles (working small to big)
10/side- single leg Romanian deadlift (no weight)
10 (each direction) – lateral lunges
10 walk to plank into cobra into downward dog

WOD
For time:
15 burpees
Into
50 squats/ 5 push ups
40 squats/ 10 push ups
30 squats/ 20 push ups
20 squats/ 30 push-ups
Into
15 burpees

Booty session
3x
15/side single-leg glute bridges (hold at top for 3” each rep)
30 sumo squats
30 lateral lunges

Tuesday – 5/26/20

Warm-up
2x
10 – 5” eccentric squats
10-toe touches to overhead reach
10/side- deep lunge & twist
10(each direction) – arm circles
10- walk to plank into cobra into downward dog

WOD
AMRAP 15
50 jumping jacks
10 box jumps
50 mountain climbers
10 push ups
25 squats
10/side reverse lunges

Ab session
3x
30” plank
30 lying leg raises
30” starfish plank (right side)
30 flutter kicks
30” starfish plank (left side)
30 sit ups

Monday – 5/25/20 – Memorial Day

Sgt. Gabriel Guzman

Zoom class at 9am. Email us for the link.

“1/2 Gabe” (scaleable up or down)

4 rounds for time:
– 200m Run
– 12 Push press (95,65)
– 12 Burpees
– 12 Sumo deadlift high pull KB (53,35)
– 12 Sit ups