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Monday, June 7, 2021

Monday, June 7th

Warmup:

1:00 Seated Forward Fold

10 Jump Squats

1:00 Lunge/Side

10 Calf Raises

-Then-

2 Rounds:

5 Good Mornings

5 Back Squats

5 Behind the Neck Strict Press

5 Front Squats

5 RDLs
Strength:

5 Sets of 4 :03 Descent Hang Squat Cleans (Every 2:00)

Build in weight across sets

*Note: Slow, controlled descent from the top of your hips down to the hang position. Watch the clock to make sure you time it right, and work on exploding out of the proper positions. Keep a good grip on the bar and don’t drop it throughout your set

WOD:

For Time:

4 Rounds: 

600 Meter Run (If inside: 600 meter row)

20 Wall Balls

10 Slam Balls

Rx+: 30/20# 

Rx: 20/14#

Intermediate: 14/12#, 500 meter row

Beginner: 12/10#, 400 meter row

Cooldown:

Stretching

Note: This is supposed to be a lighter weight cardio workout. Be mindful of the heat and please take breaks if you start feeling unwell. Bring extra water. Try to do the sets of wall balls and slam balls unbroken. Choice of rowing or running.

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