200511

Open gym (Must sign-up in advance on Wodtogether):
Monday: 5am, 6am, 8am, 4pm, 5pm, 6pm
Wednesday: 5am, 6am, 8am, 4pm, 5pm, 6pm
Friday: 5am, 6am, 8am, 4pm, 5pm, 6pm

*These times are based on the survey that was sent out. Each week we will evaluate capacity and add or edit class times as necessary.

Virtual classes:
Monday: Noon
Tuesday: 8am, Noon, 5pm
Wednesday: Noon
Thursday: 8am, Noon, 5pm
Friday: Noon
Saturday: 9am
Sunday: 10:30am

Workout of the Day for Monday, May 11th, 2020:
Barbell Strength:
5 Sets, Building:
2 Power Clean
2 Front Squat
2 Jerk

Bodyweight Strength
4 Rounds:
10 DB Lunge
10 10 Front Raise
10 Lateral Raise
10 Tricep Extensions

1/2 Murph (25 Min Cap):
800m Row
50 Pull-Up
100 Push-Up
150 Air Squat
800m Row

200510

Workout of the Day for Sunday, May 10th, 2020:
5 Rounds:
400m Run
21 KB Swing
12 Burpee

200509

Workout of the Day for Saturday, May 9th, 2020:
4 Min AMRAP:
200m Run
20 Pistols
Max Reps Abmat Situp

4 Min AMRAP:
200m Run
20 Burpee
Max Reps Abmat Situp

4 Min AMRAP:
200m Run
20 DB Box Step-Up
Max Reps Abmat Situp

4 Min AMRAP:
200m Run
20 DB Snatch
Max Reps Abmat Situp

*2 Min Rest Between Rounds

200508

Workout of the Day for Friday, May 8th, 2020:
Strength:
4 Sets:
30 Sec. Wall Squat
20 Bicycle Crunches
10 Bicep Curl

Re-test March 28th

30 Min AMRAP X 10 Reps Each:
• Double DB Swing, or KB Swing
• Push-Up
• DB Front Squat
• V-Up
• DB Push Press
• Hollow Rock
• DB Thruster
• Side-Plank Reach Through

200507

Workout of the Day for Friday, May 7th, 2020:
Strength:
5 Rounds:
200 Ft. Farmer Carry 100/70
1 Min Plank

Conditioning
Mini-Triathlon

2 Mile Bike
1 Mile Run, or 2k Row
2 Mile Bike

200506

Workout of the Day for Wednesday, May 6th, 2020:
20-18-16-14-12-10-8-6-4-2
DB Push Press
DB Lunge

Rest 5 Min, then:

18-16-14-12-10-8-6-4-2
DB Deadlift
Dubz

Rest 5 Min, then:

20-18-16-14-12-10-8-6-4-2
Burpee
V-Up

200505

Workout of the Day for Tuesday, May 5th, 2020:

Strength:
5 Rounds 20 sec On, 20 sec. rest, alt:
• Plank or Handstand Shoulder Taps
• Floor L-Sit
• Dubz

8 Min AMRAP:
20 Atl. DB Snatch
20 Russian Twists

Rest 2 Min, then:

8 Min AMRAP:
20 DB Hang Clean & Jerk
20 Mountain Climbers

200504

Workout of the Day for Monday, May 4th, 2020:

Strength:
4 Rounds (12 Min Cap):
10 Turkish Sit-Up, Left Arm
10 Turkish Sit-UP, Right Arm
10 Bicep Curl
10 x 4 Count Flutter Kick

Conditioning:
“Monday Mini-Murph”

2 Rounds*:
2 Min Run Out, 2 Min Run Back
—Then:
10 Min AMRAP:
• 20 DB Bent Over Row
• 30 KB Swing
• 40 Push-Up
• 50 Air Squat

*Wear a Weight Vest If You Have One

200503

Workout of the Day for Sunday, May 3rd, 2020:

20 Min AMRAP:
1 Round DB “DT”
30 Sec. Plank
2 Rounds Dumbell “DT”
60 Sec. Plank
3 Rounds Dumbell “DT”
90 Sec. Plank
4 Rounds Dumbell “DT”
120 Sec. Plank
5 Rounds Dumbell “DT”
150 Sec. Plank

200502

Workout of the Day for Saturday, May 2nd, 2020:
5 x 4 Min AMRAP:
* 200m Run
* 15 DB Thruster (or 20 Single Arm DB Thruster)
* 10 Devil Press (or 20 single arm Devil Press)
* Max DB Box Step-Ups in Remaining Time

*2 Min Rest Between Rounds