Track Work
Both 9AM and 11 AM Saturday Classes are going to be held at Coronado High school track. 7501 E Virginia Ave, Scottsdale, AZ 85257
Open Workouts
Executing Open Workouts for every Class
Running Thursday
1 mile 5:00 Rest Scottsdale Rd 3:00 Rest Big Lap :90 Rest Small Lap
Wednesday Round Up
Strength: 5 x 5 DL @ 85% 1 RM WOD: 7 AMRAP 10 sumo deadlift high pulls 10 push presses RX- 135/95 F- 115/75 L- 75/55
Tuesday
WOD: Back Squat Working up to 85-95% of 1 RM then 10 X 1
Making Monday Great
WOD: 30 AMRAP Row E5OM 25 Pikes (feet on the seat from plank to a pike position)
11 AM WOD FREE
Karen 150 Wall Ball for time RX- 20/14 F- 14/10-12
Thursday is for Accessory Work
Accessory day 5 x 12 OH Strict press UB each set @ 50-60% Body weight (Barbell) 5 x 15 Hanging High Pull UB each set @ 50-60% Body Weight...
Wednesday Row Day
Row Test: 5000 M Row RX- < 20:00 F- < 22:00 L- < 25:30
