Don’t forget we are now offering a 10:15-11AM Friday Yoga Class with Jenna C. This is included in all of your unlimited memberships! We hope to see you there! We are looking to add more Yoga to our schedule so please let us know what you think. 

STRENGTH:

Back Squat

60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

BeachFit Strength Option:

Every 2 minutes for 14 minutes

5 Ring Rows + 7 PushUps + 9 Squats + Driveway Sprint (Rx+ Goblet Squats instead of Air Squats)

WOD:

#bottoms up

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95lbs)
3 Over-the-Bar Burpees 
6 Clean & Jerk (135/95lbs)
6 Over-the-Bar Burpees 
9 Clean & Jerk (135/95lbs)
9 Over-the-Bar Burpees 
… and so on, until time expires.

CASHOUT:

Gymnastics Conditioning

5×12 Unbroken Kipping HSPU (Scale to Inverted Pushups or Seated DB Press
Rest as needed

OPTIONAL OLY WORK:

Snatch

60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1