MONDAY

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching
then
Back Squat – Work up to a heavy single close to your 1RM
Then 3×3 @85% of your 1RM
Then:
Metcon:
21-15-9-6
Overhead Squat 95/65
Bar Facing Burpees

WEDNESDAY

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching.
then
Deadlift: Warm up progressively to 5RM then complete 4 more sets of max reps with two minutes of rest exactly.
then:
16 min Metcon:
4 minute AMRAP
4 Strict Pull-Ups/rows
5 Push-Ups
then . . .
4 minute AMRAP
12 wallballs 20/14
15 R-KBS (53/35)
then repeat both

FRIDA

No evening classes due to Marcie and John both being out of town. Will post if this changes. Don't forget the 5k Flight of the Vampire this weekend.

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then 20 min Metcon

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
at the 10 min mark
10 Min AMRAP
10 goblet squats 53,35
15 boxjump overs 24,20