**Regular Schedule Today
**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.
Pre-Wod:
Dynamic Group Warm-Up
4 Rounds (8 min cap):
40 Dubz
8 Push-Up
4 Goblet Squat tempo: 51×1
1 Round: Side-Butt
Bent Leg Hamstring Pulses (42/side)
Review: “Hold the Standard”
Workout of the Day for Monday, January 15th, 2018:
3, 6, 9 Min AMRAP*:
6 Thruster 95/65-lb
9 Toes-2-Bar
12 DB Snatch 50/35-lb
*3 Minute Rest Between Rounds
Sweat Sessions Workout for Monday, January 15th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min SL Frog Rock, Right
1 Min SL Frog Rock, Left
Skill: Squat Therapy
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row
7 min AMRAP:
5-10-15-20-25…
Russian KB Swing (Heavy)
Ab-mat Sit-Up
7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up