 Julia
Pioneer Day Schedule! (Wednesday July 24th)
7:30 AM
8:30 AM
6:00 PM
This is also our community workout of the month! Feel free to bring a spouse, friend, or random stranger to any class time! Partner and individual WOD options will be provided.
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| Metcon: PARTNER METCON 7/20/19 | 10AM WEIGHTLIFTING 7/20/19 | Warm Up: WARM UP 7/20/19 | Other Posted Results | |
PARTNER METCON 7/20/19
Metcon: Reps-Rx3+
In teams of 2:
2 min AMRAP each station x 3 sets:
Station 1: D-ball Over Boxes (100#/75#, standing on either side of the blocks)
Station 2: Bike Calories (partner can help on other side)
Station 3: KB Swing (70#/53#)
Station 4: Over Under (30''/24'', partner holds PVC, one box)
Station 5: DB Hang Powerclean (50#/35# pair)
*Besides the D-ball partners may partition reps as desired. Start on any movement just follow the order. In mixed gender teams use the female load on the d-ball.
Goal: Mystery
Tip: Consider partitioning movements into relatively small sets to keep high power output throughout!
Purple Rx+: 150#/100# D-ball
Blue Rx: As written
Orange Rx2: 75#/50#, 53#/35#, 24''/20'', 35#/20# pair
Yellow Rx3: 50#/35#, 35#/26#, Sub stepovers 20''/16'', 20#/12#-15#
White MODWOD: 35#/20#, 26#/20#, see coach for any additional mods!
| David B | 10:00am...3 2 1 GO! | | John Me | 10:00am...3 2 1 GO! |
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10AM WEIGHTLIFTING 7/20/19
Weight
-WARM UP-
Snatch high pulls-10
OHS-10
Powersnatch-5
Powerclean-5
Push jerk-5
Prayer to hammy
Pigeon
Cossack squat
Seated straddle
Powersnatch-5
Powerclean + push jerk -5
A. Power snatch
6-8 sets of 5’s, touch’n go style
* focus on technique so you can use it during metcons, primarily cycling the barbell
B. Powerclean + push jerk
6-8 sets, 2+2
*2 power cleans Then 2 push jerks
| 1st | 75/100  | Katheryn Today! |
| Katheryn | 75/100 Rx | ps/pcpj | | David B | 10:00am...3 2 1 GO! | | John Me | 10:00am...3 2 1 GO! |
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WARM UP 7/20/19
Warm Up: Check In
FOAM ROLL- Lats, Traps, Quads, Calves
GROUP WARM UP
Jumping Jacks-20 secs
Front to Back Hops-20 secs
Side to Side Hops-20 secs
Four Square Hops-20 secs
Plate to Overhead-15 reps
Plate Rotation R-10 reps
Plate Rotation L-10 reps
Burpee to Plate-5 reps
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Stationary Inchworm Into upward Dog-5 reps
Thumbs Up-10 reps
Dynamic Plank-30 reps
Glute Bridges-15 reps
Calf Stretch on Rig-30 secs R/L
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Brief Metcon
COOLDOWN
Seated Forward Fold-2 mins
Behind the Head Tricep Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
| David B | 10:00am...3 2 1 GO! | | John Me | 10:00am...3 2 1 GO! |
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was THE BASELINE 6/19/19 on Jun 19,2019 (31 days ago)
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