For session #2 due to demand of athletes we will be hosting TWO Sunday class workouts.

Class attendance will be capped at 6 athletes/class to accommodate space, equipment and coaching quality.

Class times will be: 7:15-8:30am & 8:45 – 10:00am

Detailed schedule and session description will be updated later today.

Warm-Up

400m run

15-10-5

• Body Rows
• Push Press

Snatch balance &  burgener warm-up

AMRAP-10 (record # of rounds + reps completed) compare to WOD #2 week of April 21 

• 10 – Sit-ups
• 10 – Double Unders or 20 Singles (Jump Rope)
• 10 – Walking Lunges (no weight)  -(See note below)

WOD for the week of June 23rd

Warm Up

400m run followed by

15-10-5

• Air Squats
• Sit-Ups

Stretching:  

• Hold bottom of the squat for 45-90 seconds 3 times (keep the chest up, push the knees out)
• Samson stretch  (opens the hips for the thrusters)

Workout

21-15-9 For Time (note the time it takes to complete)

(Complete 21 reps of the following movements, followed by 15, followed by 9)

• Dumbbell Thrusters (note DB weight)  I recommend you use the same weight as your last DB seated press
• Push-Ups

That’s IT!!!!

WOD #1 Final Week of 10 Week Program

Warm -Up

• 25 Double Unders
• 10 Sit-Ups
• 25 Air Sqauts
• 10 Sit Ups
• 25 Double Unders

AMRAP-10 (compare to WOD #2 week of April 28th )

• 200m run
• 9 Hollow Body Rockers
• 6 Burpees

Sunday Mobility Field Trip

Meet on the field at the following location:

Blandair Regional Park
5750 Oakland Mills Road
Columbia, MD 21045

http://www.howardcountymd.gov/blandairpark.htm

Warm-Up

400m Run

15-10-5

• Overhead Squat
• Push-Ups

WOD:

30 Minute Mobility WOD (Led by Mobility Guru and Yoga Instructor Hiliary Dean)

Warm up

3 rounds for quality

• 200m run
• 10 Dumbbell thrusters – use light load

Workout

AMRAP-10

• 25 Double Unders or 2x Singles
• 10 – Seated Dumbbell press (increase weight by 2.5-5# over previous DB press workout)

Warm Up

3 Rds for quality

• 30 Double Under or 2x single
• 10 Sit-ups

Workout

AMRAP-10

• 200m run
• 10 Push-Ups
• 10 Hollow Body Rockers

Not number of rounds completed to blog

Stay hydrated

warm up

2 rds

• 20 walking lunges
• 10 push ups
• 400m run

WORKOUT

AMRAP-10

• 20 dumbbell swings
• 15 air squats

WOD #1

Warm-up 

800m run followed by

15-10-5 (15 lunges, 15 sit-ups, 10 lunges, 10 sit-ups, etc.) 

• Walking Lunges
• Sit-Ups 

Stretches: 

• 90 Seconds Samson Stretch each side
• 90 seconds pigeon stretch each side
• 90 second lacrosse ball on psoas each side

AMRAP – 10 

• 25 – Double Unders or 2x Single Unders 
• 15 – Air Squats