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

Sunday – 5/24/20

Memorial Day – Click here for details on our Sgt. Gabriel Guzman parking lot and Zoom WOD for tomorrow.

Sunday Fun Day – post what you did!

Saturday – 5/23/20

Saturday Zoom WOD at 9am!

Click here for details on our Memorial Day parking lot and Zoom WOD.

Warm-up
PVC Pass-throughs, big leg kicks (front, back, side)
Burgener Warm-up

WOD
– 10 squat cleans/2 dips
– 8 squat cleans/4 dips
– 6 squat cleans/6 dips
– 4 squat cleans/8 dips
– 2 squat cleans/10 dips

1-mile run for time