Strength & Conditioning, Bodywork, Sweat, and Da Daily D WODs Thurs June 18th 2020

Big things coming for us everyone! We are distancing outselves from the CrossFit name since their insensitivity to current events. You’ll be seeing us gradually changing things over the next few weeks and months, if you have any questions please let me know.
We are completely open now and recovering from the shutdown.  Newest regulations have made things a bit more flexible on us and classes are now 11 people max.  You will also see some other new changes in the gym, your coach will explain anything you don’t understand. Please continue to preregister for classes you shouldn’t have a problem making it into a class.  Keep in mind there is a $5 cancellation fee if you do not cancel yourself out of class 3 hours before it starts. If you are having trouble seeing all the classes in te app please let me know, a few people are having this problem and I am trying to get to the bottom of it.

Strength & Conditioning:

Back Squat 
4 Sets:
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
A.) 5 Rounds:
90sec. AMRAP:
10 Front Rack Lunges 155/105
10 Lateral Burpees Over The Bar
Max Cals on Assault Bike or rower or reps 30 ft Shuttle Run

Rest 90sec. After Each Round

ADV 185/135

Bodywork:

Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges

Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)
https://www.youtube.com/watch?v=dOhPNHvs_lU

Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM

Skater Lunge Demo:
https://www.youtube.com/watch?v=YxTwfzvdRCc

Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

5 Rounds:
15/12 Cal Row
15 Wall Balls (20/14)

1 Round:
30 Burpee Deadlifts 45/30s

5 Rounds:
15/12 Cal Assault Bike
15 Wall Balls (20/14)

1 Round:
30 Devil Press 45/30s

*All for time! No Rest!
*Put that time in today also. I wanna see what the fastest is 🙂

Da Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!
Categories: WOD