Thursday

Warm Up:

3 big stair climbs

30 sit ups

3 rounds

WOD:

Back Squat Focus

find your 3RM

tomorrow: main gym 1657:20

Wed Aviation Gym

Warm Up:

run to the gym!

almost a 5K

WOD:

3 pronged adventure...

1: Push Jerks

for form/weight/or reps...you decide

2: Snatches x 5

Box Jumps x 5

8 rounds

3: Back Extensions x 30

GHD x 30

3 rounds

tomorrow: main gym 1650...ask Holly?

Tuesday

Warm Up:

core ball work

WOD:

50 Squats

40 Sit Ups

30 KB swings

20 Overhead plate-walking lunge steps

10 Pull Ups

AMRAP in 20 mins

Wed: 1630 at aviation gym!

Monday-sand stormy

going to aviation gym as main is CLOSED

yuck, sand storm too...

see ya there

1730

(or as soon as the bus gets us there)

Saturday- fast and furious

Warm UP:

5 figure eight stair runs

20 box jumps

WOD:

3 burpees

6 wall balls

9 knees to chest ab-ball

4 rounds

SUNDAY=FUNDAY

rest/recover/have fun!