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Monday, June 26th- Sunday, July 2nd

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Announcements-

Coach Jordan is back from competing at the 2017 Junior Worlds Weightlifting Championship in Tokyo!! He took 14th in the WORLD with a 277lb Snatch and a 352lb Clean and Jerk!! Incredible job Jordan! Amazing how far he has progressed in Weightlifting over the last couple years! Keep it up Jordan we are very proud of you!

CrossFit Ephata Golf Outing will be Sept 10th at 1pm Foxchase Golf Course. Cost is $75 which includes BBQ dinner. Text me (Tyler) to confirm your spot. 717-649-2051. If you have a foursome you want to be paired up with just let me know. Or we will find a group for you. Thanks!

Bonus FREE Weightlifting Clinic for CrossFit Ephrata Members this Friday June 30th at 8am. We will be going over technique for the Snatch and the Clean. Beginners to Veterans are welcome!! If you would like to work on or learn Olympic Weightlifting Technique definitely take advantage of this.

Since we have been doing a lot more running we wanted to give some advice on running technique. From my experience there seems to be two main techniques people coach. People who prefer a mid-foot strike or people who prefer a heel strike technique. There are many successful runners who use both techniques. Although the techniques sound a lot different I think they are actually more similar then different. Both tend to look at the other technique as more extreme then what they really are. Mid foot strikers tend to think of heel strikers as leaning back and landing on the back of the heel, while heel strikers tend to think of mid foot strikers as running on their toes. We recommend a mid foot strike, for some this will be more towards the front of the mid foot and for other it will be towards the back of the mid foot. We do not recommend an extreme either way- running on your toes or running on the back of your heels. You should focus on a slightly forward lean and letting your feet cycle under neath you with minimal noise. Your contact point should be around mid foot overall with soft cadence. Check out the video below-

Monday, June 26th

WU- 3 Rounds
5 Pause Goblet Squats
10 Walking Samson Lunges
10 Barbell Romanian Deadlifts

1A) Back Squat- 5 x 5 reps with 5 second Negative (Lowering) @ 70% of 3RM (from last week)
1B) Glute Ham Rollers- 5 x 10 reps (slow and controlled, hips high!)

Partner WOD- Split Reps anyway you want
3 Rounds (25 minute cap)
400 Meter Run (together)
40 Deadlifts (135/95)/(185/125)/(225/155)
40 Box Jumps or Step Ups (24/20)
* Make sure your deadlifts are smooth and pretty. Switch every 5-10 reps with your partner to maintain good form.

Flex- Couch Stretch x 2 mins per leg

Monday Olympic Weightlifting-
Jordan is back from Tokyo! He will have programming for you Monday night.

Tuesday, June 27th

WU- 3 Rounds
2 Wall Walks
5 Hollow/Arch Kipping Swings
7 Push Press or Push Jerks

Skill Work- EMOM x 12 minutes
A) Belly to Wall Handstand Hold or Plank
B) 5-10 Kipping Toes To Bar or Practice 5-10 Hollow/ Arch Swing
C) 25-50 Double Unders or Double Under attempts or Calories on Bike,Rower, or Ski (12/9)

Fit-
5 Rounds
5 Shoulder to Overhead (115/75)
10 Ring Rows
20 Bar Hops

RX-
5 Rounds
5 Shoulder to Overhead (135/95)
10 Pull Ups
30 Bar Hops

Comp-
5 Rounds
5 Shoulder to Overhead (165/115)
10 C2B Pull Ups
30 Double Unders

Flex- Puppy Dog x 2 mins

Tuesday Strength WOD

Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Strict Chin Up- 4 x near max (if you can do more then 10 reps add weight)

2A) DB Snatch- 4 x 5 reps (ahap)
2B) Weighted Push Up or Regular Push Up- 4 x 10 reps

3A) Hammer Curls- 3 x 12 reps
3B) Dips- 3 x near max (Bench, Box, Equalizers, Rings)
3C) Core Rollouts- 3 x 12 reps

Wednesday, June 28th

Erin’s upcoming Nutrition Challenge info-

New 42 day challenge info–participants will eat clean for 42 days from July 1st to August 11th. This is to promote fueling our bodies for optimal performance in the gym to constantly improve our lives.
Guidelines:
1. pick one partner to be on your team, so pick wisely. If you don’t have a partner, we will get you one.
2. Come get weighed, measured, and get a google hangout account at 10am on July 1st, the first day on the challenge.
3. You will send pictures of your clean meals three times a day to your partner and coach through the Google Hangout app. You are allowed two of those meals to be pictures of cheats. Out of 21 meals a week, 19 must be clean and without processed foods.
4. If you and your partner send all of your 21 meals (19 needing to be clean) for the week, your names will be put in for a weekly drawing of a prize.
5. This has 6 weeks so 6 prizes and the prizes go up in value as the weeks go on. The 6th prize will be a good one and the only way your team will be in for that running is if you sent all of your info for the first 5 weeks!
6. Final weigh-ins and measurements need to be done on August 12th at 10am.
7. I’m not completing set on the price, but it will be around $40 a person so that our prizes can be awesome.
8. I’ll have a sign-up sheet in the gym with this same info on it within the next day just so we have an idea of how many will be doing it and to get emails to make an email group.
Let me know if you are interested or have any issues!!!

WU- 3 Rounds
5 Push Up to Inchworm
10 Banded Cuban Presses
10 BB Good Mornings (focus on proper hip hinge and nice flat back or slightly arched position)

1A) Bench Press- 5 x 5 reps with 5 second Negative @ 70% of 3RM
1B) Bent Over DB Row- 5 x 10 reps (slow and controlled)

Partner WOD
15 minute Amrap
30 Calories (Row, Bike, Ski)
40 Alternating DB Snatches (35/20)/(50/35)/(70/50)
30 Burpees

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Lifting with Jordan

Wednesday June 28th
1a) snatch balance (then drop)/ snatch/ snatch balance (then rerack) 4 sets
2a) push press 4×6, 1×10
2c) Bent over DB row 5×12
3a) back squat 4×6
3b) hammer curls 4×15-20
3c) hollow hold or plank 4×45 sec

Thursday, June 29th

WU- 3 Rounds
5 Worlds Greatest Stretch per side
10 Pass Throughs
100ft Overhead Plate Walk (45/25)

Technique Work- 15 minutes
1A) Rowing- 15 Pulls (Smooth and strong pulls, focus on efficiency and proper form)
1B) Hollow Rocks- 10 slow and controlled rocks staying in tight hollow
1C) Wall Ball Shots- 10 Shots with perfect squat and front rack position.
Get in groups and rotate through the exercises not for time, but for quality of movement. Working on improving your efficiency in these movements. Smooth reps!


1 minute Stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Calories Rower
C) Hollow Rocks or Hollow Hold
D) Box Jumps or Step Ups
E) Rest 1 minute
* Score your lowest round, Keep your reps like smooth like you practiced!

Flex- Pigeon x 2 mins per side

Thursday Strength WOD

WU- Coaches Choice

1A) Front Squat- 5,4,3,2,1
1B) Hip Extensions- 5 x 10

2A) Back Rack Reverse Lunge- 4 x 8 each leg
2B) Russian KB Swing – 4 x 12 (ahap)

3A) Plate Sit Ups- 3 x 10
3B) Plate Russian Twist- 3 x 20

Friday, June 30th

Rest of WODS coming soon!

Monday, June 19th- Sunday, June 25th

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Announcements-

Awesome turnout from Saturday’s Bring a Friend WOD and BBQ Party!! Thank you all for building such an awesome community!!

New Strength Cycle, Gymnastics Cycle, and Conditioning Cycle starts this week. We will retest this week of Strength Tests, Gymnastic Tests, and Conditioning tests 8 weeks from now. This is a great way to measure your progress! It’s ok if you do not hit all the tests. Try to hit the tests that are most important for your goals. For our strength lifts we will be using our maxes for percentage work in the following weeks. You may also come in during Open Gym or on the weekend to make up anything you miss this week.

CrossFit Ephrata Golf Outing will be Sunday Sept. 10th 1pm at Foxchase Golf Course! Cost will be $75 per player and includes BBQ Dinner after! Anyone can play you do not have to be a good golfer! We will do a scramble format so it will be lots of fun! Additional registration info coming soon!

Next Godwod will be Sunday June 25th 6pm at the Gym. Any questions contact Phil Eby at 717-278-1963

Monday, June 19th

New Strength, Gymnastics, and Conditioning Cycle starts today!!

WU- 3 Rounds
15 Sling Shot Lateral Band Walks each way (band around knees or ankles)
10 Goblet Squats
100 ft Overhead Plate Carry (45lbs)- Stomach tight, ribs pulled down, head through shoulders

20 minutes- Find a 3RM Back Squat- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

3 Rounds with a Partner- Split reps anyway you want
30 DB Thrusters (25/15)/(35/20)/(50/35)
30 Burpees on to plate
30 Plate Sit Ups (45/25)- watch video

Flex- Couch Stretch x 2 mins per leg

Monday Olympic Lifting Class

WU- Coaches Choice

1A) Snatch Deadlift + Snatch Pull + Power Snatch + Squat Snatch- 5 sets (start at 70% of Power Snatch max and go up from there)

2A) Clean Deadlift + Clean Pull + Power Clean + Squat Clean- 5 sets (start at 70% of Power Clean max and go up from there)

3A) Press in Split Jerk Position- 4 x 6 reps (switch legs after 3 reps)
3B) Incline DB Row- 4 x 12 Reps
3C) Plate Sit Ups- 4 x 10 + 20 Russian Twists

Tuesday, June 20th

WU- 2 Rounds
Dynamic Hip Flexor Stretch x 10 per side (put a pad or gymnastics mat under knee if needed)
Dynamic Pec Stretch on Rig x 10 per side
Plate Good Morning (45/25) x 10
Plate Overhead Press (45/25) x 10

1A) DB Snatch Technique Work- 4 x 5 reps each arm
1B) Banded Y,T,A- 4 x 10 each- Stomach tight, ribs pulled down. Focus on pulling with upper back

Conditioning Test-
4 Rounds
400 Meter Run (sub 500 meter row or 20/15 Cals)
20 Alternating DB Snatch (35/20)/(50/35)/(70/50)

Bonus- Planks- 3 x 30 seconds to a minute- Add weight if you can
Flex- Lizard x 2 mins per side

Tuesday Strength
WU- Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Chin Up add weight if you can- 4 x 5 reps

2A) DB Bench Press- 4 x 10
2B) BB Inverted Row- 4 x 10

3A) Poliquin Raises- 4 x 10
3B) Banded Tricep Push Downs- 4 x 20 reps
3C) Body Saws on GHR- 4 x 10

Wednesday, June 21st

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Walking Lunge (light plate)
B) Pass Throughs
C) Goblet Squats

Bench Press- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

10 Minute Amrap
Fit-
10 Push Press (75/45)
10 Front Squats (75/45)
20 Bar Hops

RX-
10 Push Press (95/65)
10 Front Squats (95/65)
20 Bar Hops

Competition-
10 Push Press (115/75)
10 Front Squats (115/75)
40 Double Unders

** Set bars down nicely please! Help prevent our plates from breaking. Thank you

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Lifting

WU- Coaches Choice

1A) 2 Power Snatch + 2 Overhead Squat + 2 Squat Snatch- Complete a set every 2 minutes for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

2A) 2 Power Clean + 2 Front Squats + 2 Split Jerks- Complete a set every 2 minute for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

3A) Single Leg Squats- 4 x 8 each leg
3B) Glute Ham Raises or Hip Extensions- 4 x 12 reps
3C) GHD Sit up parallel hold for 20 seconds plus 10 Sit Ups- 4 Rounds

Thursday, June 22nd

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Stretch with Wall Ball Under Shoulders (elbows straight, ribs pulled down) – light weight (10lbs)
B) Push Up to inchworm
C) Reverse Lunges with Twist- Twist towards front leg to stretch out hip flexor.

Gymnastics Tests- 2 minutes on each exercise with 1 minute rest between exercises. We will retest these exact 2 minute test 8 weeks from now. Put your scores in your phone if you want to track your progress. Make sure you test and re-test in the same order.

2 minutes on each exercise, 1 minute rest between exercises.
A) Max Push Ups or Max Strict Handstand Push Ups
B) Max 45 degree Ring Rows or Max Strict Pull Ups
C) Max Ab mat Sit Ups or Max Toes To Bars
D) Max Burpee Step Ups (24/20) or Max Burpee Box Jumps (24/20)
** Looking for good form with all movements. Full range of motion and smooth form on all movements. Do not sacrifice form or cheat your reps just to get a higher number.

4 Rounds
400 Meter Run or 500 Meter Row or 20/15 Calories
Rest 1 minute between rounds

Flex- Lizard x 2 mins per side

Thursday Strength Class

WU- Coaches Choice

1A) Sumo Deadlift – 5 x 5 reps
1B) Glute Ham Rollers- 5 x 12 reps

2A) DB Step Ups – 4 x 8 each leg (find a box with your leg at 90 degrees)
2B) BB Good Mornings- 4 x 10 reps

1 minute stations x 3 Rounds
3A) DB Farmers Carry (AHAP)
3B) Double DB or KB overhead Carry (AHAP)
3C) Wall Sit (slowly alternate your legs to an extended position if you want more of a challenge)

Friday, June 23rd

WU- 3 Rounds
10 BB Good Mornings
10 Dynamic Puppy Dog on Box or Bench
10 Light DB Power Cleans

Deadlift- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar.

Fit-
21-15-9
DB Power Cleans (30/20’s)
Ring Rows
Burpees

RX-
21-15-9
DB Power Cleans (40/25’s)- 21-15-9
Burpee Chest to Bar Pull ups- 12-9-6

Comp-
DB Power Cleans (50/35’s)- 21-15-9
Burpee Ring Muscle Ups- 9-6-3

Flex- Puppy Dog x 2 mins

Saturday, June 24th

WU- 2 Rounds
100 Ft. Overhead Plate Walk (45/25)
10 Push Press with Pause at top
5 Worlds Greatest Stretch Per side
10 Sumo Deadlift High Pulls

10 minutes- practice rowing technique- get in small groups and share rowers. Rotate a new person on the rower every 30 seconds. focus on proper rowing technique as well as fast transitions in and out of the rower.

Conditioning Test- “Fight Gone Bad”
3 Rounds- 1 minute on each stations with a 1 minute rest between rounds. Score will be your lowest total rep round.

1 minute stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Sumo Deadlift to High Pulls (75/55)
C) Box Jumps (24/20)- scale with step ups if needed
D) Push Press (75/55)
E) Calories on Rower
F) Rest
* Set bars down under control please. Save our thin bumper plates. Thanks!

Flex- Pigeon x 2 mins per side

Sunday, June 24th

10am- Erin’s Class
11am-1pm- Open Gym

Youth Summer Strength and Conditioning Week 2

WU- Agility Ladder
Dynamic- Samson Lunges, Frankenstein, Side Lunges x 2, Spiderman, Inchworm

Monday-

1A) Goblet Squat or Back Squat- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 5 reps
1D) DB Strict Press- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Wednesday-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10 reps
1C) Plank- 4 x 30 seconds
1D) DB Incline Row- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Thursday-
1A) Single Leg Squat- 4 x 8 per leg
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 10 reps
1D) Plate Sit Ups- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Monday, June 12th- Sunday, June 18th

By: 0

Announcements-

BBQ/ Social this Saturday at the Gym- 4PM!!
This is from Brandt’s post on our group CrossFit Page- Here is the link to our Facebook group page if you are not a member already. https://www.facebook.com/groups/962663997150956/

Come join us as we celebrate another Crossfit year. We are celebrating the success that the “Chu Crew” had this past year at the 2017 Crossfit Games Atlantic Regionals. Also our success as individuals as we have become healthier and achieved personal goals in fitness.
Please bring a dish along with you! Festivities start at 4pm and will go until dark. Children are welcome but please understand and be courteous that alcoholic beverages will be provided for adults.
We want to thank everyone that helped us with our accomplishments. Bring the family, bring friends. If you have never attended one of our parties before, you’re more then welcome.
BYOB, BYOchair, BYOyardgame

Bring A Friend WOD this Saturday June 17th for the 9am and 10am classes. Have a friend that is interested in trying? Or someone you want to be really sore for a week 🙂 Bring them this Saturday for our “Bring a friend WOD”- Free for anyone who wants to try CrossFit.

New Summer 9am Class start this week! We will also have the 10am class too!! Also check our Facebook group page for extra “Open Gym times”.

Summer Athletes Class also starts this week. For athletes who want to get stronger, faster, and better!! Ages 12 and up- Monday, Wednesday, Thursday at 11am-12noon. $150 for members and $200 for non- members.

Olympic Lifting Class is offered Monday and Wednesday at 7pm. If you want to learn how to Snatch or Clean and Jerk definitely attend this class. If you can not make this time slot let Tyler know and we will schedule you a time that works! Tyler’s Cell- 717-649-2051. Text or call.

Monday, June 12th

WU- 3 Rounds
5 Push Up to Downdog
5 Sumo Deadlift High Pulls
5 Push Press with a 3 second pause overhead
20 Second Hollow Hold

Gymnastics Work- 12 minutes – 4 Rounds- Get in groups of 3 and rotate
Min 1- Pushing Strength- 5-10 Push Ups or Strict Handstand Push Ups
Min 2- Pulling Strength- 5-10 Ring Rows or Strict Pull Ups
Min 3- Core- 10-15 Sit Ups or V-Ups
* Feel Free to modify these reps to fit your proper progression. You want a challenge but perfect form and smooth reps. A rep scheme that you can maintain for all rounds.

1 minute Stations x 3 Rounds- Get in groups of 3 and rotate
A) Sumo Deadlift High Pulls (75/55)/(95/65)/(135/95)
B) Push Press (75/55)/(95/65)/(135/95)
C) Calories (Row, Bike, Ski)
Rest 1 minute
* Score is your lowest Round of total reps (try to keep a nice steady pace)
* Set bars down nicely please, especially if you have thin plates or empty BB’s. Thanks!

Flex- Standing Straddle x 2 mins

7pm- Olympic Lifting Class- For Beginners and anyone who wants to work on the Snatch and Clean and Jerk.

WU- 2 Rounds
10 Pass Throughs
5 Worlds Greatest Stretch Per side
5 Power Snatch
5 Front Squats

1A) Power Snatch- 8 x 2 reps- 70% of max

2A) Clean + 2 Front Squats + Split Jerk- 8 sets- 70% of max

3A) DB Push Press- 4 x 10
3B) DB Incline Row- 4 x 10

Tuesday, June 13th

WU- Dynamic WU- Rig to Rig
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Fit-
1A) Front Squat or Goblet Squat- 5 x 10 reps
1B) Plank- 5 x 30 seconds

RX/Comp-
1A) Front Squat- 5,4,3,2,1
1B) Handstand Holds- 5 x 30 seconds

For Time
Fit-
Air Squats- 30,20,10
Burpees- 15,10,5

RX-
Front Squats (95/65)- 30,20,10
Burpees- 15,10, 5

Comp-
Hang DB Squat Cleans (50/35)- 30,20,10
Burpees- 15, 10, 5

7pm- Tuesday Strength Class

CrossFit Class WU

1A) Back Squat- 4 x 8 reps
1B) Glute Ham Rollers- 4 x 12 reps

2A) Heel Tap Pistols- 4 x 10 each leg
2B) Single Leg RDL- 4 x 10 each leg

3A) Alternating Lunges (add weight if you want, BB on back or hold DB’s)- 4 x 20 reps
3B) Box Jumps or Step Ups- 4 x 10 reps
3C) Strict Toes To Bar (minimize any momentum)- 4 x 5-10 reps

Wednesday, June 14th

WU- 1 minute Stations x 3 Rounds
A) Wall Hip Hinges
B) Light Weight Alternating DB Snatches
C) Sit to Stands or Hollow Rocks or Hollow Hold

Fit- Deadlift- 5 x 5 reps

RX/Comp- Power Clean and Push Jerk- 6 x 3 Reps

EMOM x 15 minutes
A) 10 Alternating DB Snatch (As heavy as possible with perfect form)
B) 10 Toes To Bar (Scale with Knees to Parallel or Sit Ups)
C) Max Burpee Pull Ups (stick with good old burpees if you are not ready for the pull up)
* Don’t worry about a score just working on fluid movements and pushing yourself slightly out of your comfort zone.

Flex- Puppy Dog x 2 mins

7pm- Olympic Weightlifting

WU- 3 Rounds with empty BB
3 Snatch Deadlifts (focus on keeping hips down, chest up)
3 Snatch Pulls
3 Snatch Push Press
3 Power Snatch + Overhead Squat

1A) Snatch Deadlift + Snatch Pull + Snatch- Work up to a comfortable max for the day

2A) Power Clean + Push Jerk + Split Jerk- Work up to a comfortable max for the day

3A) Overhead Barbell Carry- 3 x 100 feet
3B) Hip Extensions- 3 x 15

Thursday, June 15th

WU- 1 minute stations x 3 rounds- Groups of 3
A) Prone Presses on Bench with PVC
B) Scap Shrugs on Pull Up Bar
C) Empty BB Thrusters with a Pause at the top

1A) Bench Press- 4 x 8 reps
1B) Chin Ups- 4 x near max or 5 negatives

6 Rounds
5 Thrusters (AHAP with perfect form) Suggested weights- (95/65)/(135/95)/(185/125)
200 Meter Run
Rest 1 minute

Flex- Twisted Cross x 2 mins per side

7pm- Strength Class
CrossFit Class WU

1A) Strict Press- 10,8,8,6
1B) DB Incline Rear Delt Flys- 4 x 12 reps

2A) DB Bench Press- 4 x 10 reps
2B) BB Inverted Underhand Row- 4 x 10 reps

3A) Dips- 4 x near max (bench, box, equalizers, or rings)
3B) Hammer Curls- 4 x near max
3C) Side Shoulder Raises- 4 x near max

Friday, June 16th

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
5 Push Up to Down Dog
15 Russian KB Swings

1A) Single Leg Squat- 4 x 10 each leg (add DB’s or BB as needed)
1B) Glute Ham Rollers- 4 x 10-12 reps
1C) GHD or Abmat Sit Ups- 4 x 10-15 reps- Coaches will help you adjust the GHD machines. Pair up with people of the same height. If you are new to GHD Sit Ups you may also start out just going to parallel.

8 Minute Amrap
Alternate Full Rounds with a Partner
Fit-
4 Deadlifts (135/95)
4 Bar Facing Burpees

RX-
4 Power Cleans (135/95)
4 Bar Facing Burpees

Comp-
4 Power Snatches (135/95)
4 Bar Facing Burpees

Flex- Pigeon x 2 mins per leg

Saturday, June 17th

8am- Mobility Class

“Bring a Friend WOD” 9am and 10am

WU- 3 Rounds
3 Wall Walks
10 Goblet Squats
20 second Hollow Hold

Tabata – Handstand Hold or Plank
Rest 1 minute
Tabata- Hollow Rocks or Hollow Hold

Partner WOD- Split reps anyway you want

100-80-60-40-20
Calories (Row, Bike, or Ski)
Wall Ball Shots (you pick weight)
Box Jump or Step Ups (24/20)
30 minute Cap

Flex- Couch Stretch x 2 mins per leg

Sunday, June 18th

10am- Erin’s Class
11am-1pm- Open Gym

Youth Athletes Class- Week 1

WU- Agility Ladder then
Dynamic WU
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Day 1

Technique work-
1A) Goblet Squats- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps

2A) Strict Press (DB or BB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Planks- 4 x 30 seconds

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 2
Technique work-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10

2A) Strict Press (BB or DB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Side Planks- 4 x 20 seconds per side

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 3
Technique Work-
1A) KB/BB Deadlift- 4 x 10
1B) Walking Lunges- 4 x 20

2A) Single Leg Squats- 4 x 10 each leg
2B) Glute Ham Rollers- 4 x 10 reps

3A) Plate Sit Ups- 4 x 10

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike