Wednesday 4.21.21

"The question isn’t who’s going to let me; it’s who is going to stop me?"

Pre-Class:

2:00 Cardio

1:00 Thoracic Barbell Opener

1:00 Snow Angels

15:00 To Find 1 Rem Max Power Snatch

Two sets for max reps/calories of:

3 Minutes of Assault Bike

Rest 60 seconds

3 Minutes of Single-Arm Dumbbell Snatches Switching Arms Every 10 Reps

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

Tuesday 4.20.21

"How wonderful it is that nobody need wait a single moment before starting to improve the world."

Pre-Class:

2:00 Cardio

1:00 Couch Stretch

1:00 Straddle Stretch

1:00 Child's Pose

Warm Up:

20-15-10

Pass Throughs

Trunk Twists

Good Mornings

Kipping Swings

Sit Ups

AMRAP 7: 200 Meter Run

10 Dumbbell Front Squat 10 Dumbbell Push Press

Rest 3 minutes, and then…

AMRAP 7: 20 Walking Lunges 15 Hand-Release Push-Ups 10 Pull-Ups

Rest 3 minutes, and then…

AMRAP 7: 20 Hollow Rocks 15 Dumbbell Rows 10 Ring or Stationary Dips

Monday 4.19.21

"Whether you think you can, or you think you can’t – you’re right."

Pre-Class:

2:00 Cardio

1:00 GHD Inversion

1:00 Pike Head Nods

1:00 Lower Back Twist

Warm Up:

3 Rounds

1 Lap Run

20 Drinking Birds

10 SL Deadlifts

5 Slow Push Ups

E2MOM x 8 Rounds

Deadlifts

Rounds 1-4 - 5 Reps

Rounds 5-8 - 3 Reps

Against a 2-minute running clock, complete as reps as possible of:

Row 300/250 Meters

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes while a partner does their round, and workout is complete when a total of 100 BBJO are completed.