Monday 11.5 : Up to Date Coaching Schedule With Coach Lauren!

Monday 11.5 : Up to Date Coaching Schedule With Coach Lauren!

Make sure you check the updated schedule of our CrossFit and BootCamp (Sweat) classes in both Charlestown and Woburn. Coaches for each class are updated accordingly with special note of Coach Lauren getting more classes at both locations. She started with us not long ago as an experienced coach from softball. Quickly Lauren has become a great, enthusiastic coach that many of you are sure to experience each week already.

A schedule that works for your life is obviously most important, and hopefully you can make one that sees all our awesome coaches!

 

MONDAY

CrossFit

Strength : Front Squat
1-1-1-1-1-1-1, all with 5s pause in the bottom, goal is 90% or higher of non pause 1rm

WOD : 5 Rounds, each round 1:30 with 1:00 rest after
15 Pull-ups
AMRAP Power Clean 135/95 with remaining time

S: 75/55, Jumping Squats
L1: 115/75, Banded Pull-ups
Rx+: 165/115, CTB Pull-ups

 

Sweat

Core WOD: 4 Rounds, 2:00 each round, 1:00 rest
12 Side Plank Hip Rases, R
12 SPHR, L
12 Straight Leg Lowers/Raise (hollow position, straight legs, dont touch floor)
12 Situps
Max Hollow Hold remainder of time

Conditioning: For Time
21-15-9
Kettlbell Swing 53/35, eye high
Jumping Pull-ups
– then
21-15-9
KB SDLHP
Hollow Rocks
– then
21-15-9
KB Swing, OH
Burpees

The Program

1. Strength and WOD

2. 10 Minutes
Max AB Calories in 6:30
Max DB Squat Clean Thruster 55/35 each hand in 3:30

3. Practice 10 minutes on Kip of HSPU (including practice and setup) : EMOM 7m , 5-8 HSPU, hardest deficit able

4. Yoke Carry 5×60′ or Back Rack Hold 5x30s, max weight