Workout of the Day: Monday, 03-July-2023
Announcement
Warm-up
2 Rounds
1 min Wall-sit
30 sec Hollow Hold
then
2 Rounds
15 Hip Bridges or GHD Back Exts
10 Squat Jumps
*roll adductors if needed for better depth without the butt wink
db Squat (Every 3 min for 15 min
5 Pause db Squat’s – Heavy)
5 Pause db Squat’s – Heavy)
no barbell option
Back Squat (Every 3 min for 15 min
5 Back Squat at 90% of 5RM)
5 Back Squat at 90% of 5RM)
Metcon (Time)
2 Rounds
500m Row
30 WB 20/14
15 Pull-ups
If it is too hot you can add a min of rest between rounds or cut the rounds to 5.
Mobility
Roll out your quads, back and glutes time permitting
July 4 Tuesday – Only 1 class at 9 am
July 7 Friday – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)
July 15 Saturday – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.
July 23 Sunday- Strongman WOD 1 pm
July 27 Thursday – Girl’s Night Out Pool Party 5:30 pm at Mary Garcia’s house
Summer is officially here and it feels like it! Keep up with your water, take advantage of LMNT and Podium Hydro Salt to keep your electrolytes up. Scale workouts based on how you feel that day or ask a coach for help.