Friday 6.5 : Limited Reopening!

Lando check your email for our reopening rules and regulations. We are back but it’s a whole new world out here and we need you to abide by the rules we have in place. They come from a combination of local mandates handed down and what we feel is best for keeping people safe in and around our facility.

FRIDAY
– Note On Today: For anyone coming in to workout, even if you have been doing things throughout quarantine, we are going to push you to take it down a notch during these first few days. There’s nothing wrong with easing into your first time back doing barbell work with intensity, or doing this programming with intensity.

The last thing you want is to get hurt or sick from over training!

Strength: High Bar Back Squat
3-3-3-3-3, then 1-1-1-1 with 3s pause in bottom

WOD: 21-15-9
Hang Squat Clean 115/75
Lateral Burpee Over Bar
Shoulder to OH
Box Jumps 24/20

S: 75/55, Step Ups
L1: 95/65
Rx+: 135/95

VirtualWOD – 730am Live, then posted
Core: 1:00/:20r, 3 Rounds
1: 5 Hollow Rocks
10 Swimming Superman (each)
2: V-Ups
3: Hollow Hold

WOD: 1:00 per movement
2 Rounds
Bridge Leg Raises (r)
Bridge Leg Raises (l)
Plank Side Shuffle + Push-up
Plank Leg Raises
Burpees
– REST
– THEN Run 400m AFAP (Only at end of round 2)