TODAYS SCHEDULE
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm YOGA MOBILITY
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm YOGA MOBILITY
Lauren’s AOTM Workout!!
AMRAP in 25:00 minutes
4 Squat Cleans
6 Shoulder to Overhead
8 Sit Ups
200m Run
STANDARD: 45/35 lb
RX: 95/65 lb
SPORTt: 115/85 lb
COMPETITION: 135/115 lb
Part 1:
Push Press On the 2:00 x 6 Sets:
[On the 0:00]: 5 Push Press
[On the 2:00]: 5 Push Press
[On the 4:00]: 3 Push Press
[On the 6:00]: 3 Push Press
[On the 8:00]: 1 Push Press
[On the 10:00]: 1 Push Press
Part 2:
Complete 3 rounds for time of:
50 Double Under
20 Squat Thrust
Farmers Carry (5x Wall to Turf and Back)
Part 1:
Pausing Back Squat 6×3
*On the 1:30 x 6 Sets
*3 second pause at the bottom of each rep
Part 2:
Go every 3 minutes for 12 minutes:
8 Box Jump Overs
10 Front Squats
12 Calorie
Standard: 45/35 lb
Rx: 95/65 lb + 24’/20′
Sport: 115/95 lb + 30’/24′
Competition: 135/105lb + 30’/24′
8:30 am – Mobility Yoga
9am – 11:30am – KidsFit
9:30am – OPEN GYM
10:30am – OPEN GYM
[Teams of 2] AMRAP 20:
Partner 1: Max Rounds of “DT”
Partner 2: 400 Meter Run
1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Switch stations upon completion of run
*Pick-up where partner left off on “DT”
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 115/75 lb
COMPETITION: 135/95 lb
Part 1:
Bench Press: 10-8-6-4-2
*Rest 1:30 between sets
* Goal is to increase 5-10 pounds each set
Part 2:
For Time:
10-9-8-7-6-5-4-3-2-1:
Toes to Bar
Lateral Barbell Burpees
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm YOGA MOBILITY
10 Rounds For Time:
3 Pull-Up
6 Hang Power Snatch
12/9 Calorie
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 105/85 lb
8:30 am – Mobility Yoga
9am – 11:30am – KidsFit
9:30am – OPEN GYM
10:30am – OPEN GYM