WOD

Sunday 1/24/21

TODAY’S SCHEDULE

10am – OPEN GYM with Coach Katie!

Saturday 1/23/21

FUNCTIONAL FITNESS

 

Saturday Partner Workout! 

25 min AMRAP:

60 Cals

50 Bar Facing Burpees

40 Back Squats

50 Lateral Hop over Bar

40 Power Snatch

*Split up movements however desired. One person works at a time.

Friday 1/22/21

FUNCTIONAL FITNESS

PART 1

Romanian Deadlift – get to a good working set then do 5×5 (build and find a heavy 5 for the day)

PART 2

For Time:

100 Double Under

50 Air Squats

40 Cals

50 Air Squats

100 Double Under

12min Cap

 

Thursday 1/21/21

Open Gym Today! Be sure to reserve your session and then come hang out with Coach Darcy in the morning or Coach Mitch in the evening!

Wednesday 1/20/21

FUNCTIONAL FITNESS

In a 20-Minute Window:

5 Rounds:

30 Rotational Mountain Climbers

20 Russian KB Swing

10 CTB Pull-Ups or Pull Ups

With Remaining Time:

Max Cals

Tuesday 1/19/21

FUNCTIONAL FITNESS

PART 1

In 12 min: Press Complex:

1 Strict Press + 1 Push Press + 1 Push Jerk (from rack, build)

 

PART 2

4 ROUNDS

1 min –  10 Push-ups + Hollow Up in remaining time

1 min – 10 alt. db GTOH + Max Squat Thrust in remaining time

REST 2:00

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“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

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1834 W. Balmoral Ave Chicago, IL 60640

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