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10 APRIL 2017

Monday April 10, 2017
MOBILITY: adductors
STRENGTH: 
3x20 Box step ups. Must stand all the way up before putting other leg up. Don’t allow them to put other leg on box until fully extended through hips and knees.
PREP:
Twisted Cross 
Half Saddle 
Supine Twist 
Double Pigeon 
WOD:
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings (70/53#)  
Min 2: 20/15 Cal Bike
Min 3: Max Rope Climbs*
*Score = Total rope Climbs after 6 rounds

FIT OVER 55
MOBILITY: adductors
STRENGTH: 
3x20 weighted Box step ups. Must stand all the way up before putting other leg up. Don’t allow them to put other leg on box until fully extended through hips and knees
WOD:
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings
Min 2: 20/15 Cal Bike
Min 3: Max Floor pulls *
*Score = Total calories after 6 rounds

TEENS:
MOBILITY: adductors
WARMUP:8-10 mins
Game
STRENGTH: 
3x20 weighted Box step ups. Must stand all the way up before putting other leg up. Don’t allow them to put other leg on box until fully extended through hips and knees.
WOD:
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings
Min 2: 20/15 Cal Bike
Min 3: Max Rope Climbs *
*Score = Total Rope climb after 6 rounds

PRE-TEEN:
MOBILITY: adductors
WARMUP:8-10 mins
Game
STRENGTH: 
3x20 Box step ups.
WOD:
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings
Min 2: 20/15 Cal Bike
Min 3: Max Floor pulls *
*Score = Total Floor pulls after 6 rounds

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Wed, May 3, 2017 @ 10:09 AM

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Sun, July 2, 2017 @ 10:35 PM

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