2.23.18

Warm Up

Recommended(not required)

1 Mile bike+6 minutes :15 hard/:45 slow

mobilize

15 quick burpees

a) 18.1

b) 12 min emom

even: 10 box facing burpees (New open standard)

odd: 10 front squats 155/105

Thursday February 22, 2018

5pm Open Viewing party at Natomas location!

Regular classes for Thursday as well.

Forgot to post the workout last night(Open Brain)…

Leo programmed for Woodland
3×10 deadlifts

4x
200 m run
40’ Bear crawl
15 plate ground to ovhd
40’ lunge

Jay programmed for Natomas
5k row*
*Every 4 min do 20 plate ground to ovhd

Conclusion: Leo is more nicer. Jay is more meaner. Ben is more forgetfuller. It’s all Ben’s fault.

2.21.18

Warm up: 10 min chill bike

A.
Every 2 minutes for 20 min
Power clean + hang power + split jerk

B.
6x
30 seconds on 30 seconds off legs only bike
5x
30 seconds on 30 seconds off hand stand walk
4x
30 seconds on 30 seconds off legs only bike
3x
30 seconds on 30 seconds off Double unders

Wednesday February 21, 2018

Open Announcement is Thrusday at 5 pm! We will host a viewing party at the Natomas location. Come watch with all of your fit fam!

Skill:
Bench Press 3×10

Try to use the same weight. Do 1-2 warm up sets before starting your 3 working sets.

WOD
7 min AMRAP
3, 6, 9, 12…cont. +3
Overhead Squat 45/35
Ab mat situp
15 double unders