Monday WOD – 012317

Friday Night Lights is coming!

Friday Night Lights is coming!

5AM CLASS CANCELED!

WORKOUT OF THE DAY

Wellness
1. Power Clean – Heavy 5 Tng

2. 5 RFT:
5 Power Cleans 135/95
10 Bar facing Burpees
15 Knee Raises

Fitness
1. Power Clean – Heavy 5 Tng

2. 5 RFT:
5 Power Cleans 165/115
10 Bar facing Burpees
10 Toes to Bar

Performance
WL
Power Clean – Heavy 5 Tng

METCON
5 RFT:
5 Power Cleans 185/135
10 Bar facing Burpees
15 Toes to Bar

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Standard Push Ups: 7-10 reps x 3 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Basic Ring Swings/ Towel Drill: 10 reps

2. Strength: (Complete all rounds of each exercise before moving on to next exercise)
Ring Push Ups: 15 – 20 reps x 4 rounds
Reach Backs: 10 reps x 3 rounds
DB Invert Raises: 10-12 reps w/ 10 sec hold on final rep x 3 rounds (use light dumbbell)
Strict Dip: 10-15 reps –> 5 sec rest –> 3-5 additional reps x 3 rounds
Russian Twists: 40 reps each side x 3 rounds

3. Handstands
Shoulder Shifts (Back to wall):3 reps each side w/ 3 sec pause on each rep x 4 rounds

4. Stretch: (Breathe Deeply Throughout)
Standing Pike Stretch w/ Weight: 30 sec hold x 3 rounds