Athlete Courtney Schmidt
Everyone should have their own equipment for this workout. No sharing barbells or med balls please.
Remember to sign up for class and open gym times as we continue to follow the CDC guidelines and keep the number of athletes working out at a time to 10.
Todays Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, Open Gym 430 to 630pm
““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: empty barbell
2nd 6 Rounds: add weight
3rd 6 Rounds: add weight
4th 6 Rounds: add weight”
““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95”
““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
“
Run 800 Meters or Row 1000 Meters
21 Jumping Squats/21 Plank to Shoulder Tap to Mountain Climber to Jump/21 Plate Ground to Overhead
Run 800 Meters or Row 1000 Meters
15 Jumping Squats/15 Plank to Shoulder Tap to Mountain Climber to Jump/15 Plate Ground to Overhead
Run 800 Meters or Row 1000 Meters
9 Jumping Squats/9 Plank to Shoulder Tap to Mountain Climber to Jump/9 Plate Ground to Overhead
Optional Run 800 Meters or Row 1000 Meters to make 2 Miles!