NEWS

  • APRIL VACATION SCHEDULE
    • MWF – No 9:30a Class
    • MWTH – No Teens Class

WOD

METCON

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

MASTERS

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

MOVE

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

WOD GUIDANCE & GOALS
Coaches will help you build to around 50% (or 5/10 effort) of your 1 rep max back squat for your first working set of 10 reps. You’ll then build by 5-ish% for the next two sets. SAFETY and range of motion trump adding weight to your bar! THEN, for the bodybuilding amrap, choose a set of dumbbells (yes, use 2) that force you to take a break after 10 reps of whatever movement you are on. Move slow and deliberate to achieve the QUALITY stimulus. Try to get through 2-3 rounds. rounds

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