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Tuesday

Attention Frenzy Athletes!! Summer Schedule is as follows: ** Starting May 19th - TBD NO 6pm class on Thursdays ___________________________ ** Starting June 6th- August 12th 5am will change to 5:30am PLEASE MAKE NOTE!!! All other classes remain the same.

Monday

STRENGTH Deadlifts 10 min to build to 85% of your most recent 2-RM then.... Every :90 sec 3-3-3-3-3 @ 85%

Wednesday

****** THERE WILL BE NO 6 PM CLASS ON THURSDAY 5/12/16 ****** WOD 4 Rounds of: 15 Deadlifts 15 Ring Dips @1001 L1 - 135/95 - Box Dips @ 2112 L2 - 185/115 - Matador Dips 1 full sec hold @ top L3 - 205/135 (10 min cap)

Tuesday

CORE 2 Rounds of: 1 min AbMat Sit-Ups (butterfly legs) 1 min Plank Hold 1 min 3 Hollow Rocks + 3 Jack Knifes + 3 V-Ups 1 min Side Plank (:30 sec ea side) 1 min rest

Monday

SKILL AMRAP in 8 min 20 mtr Bear Crawl 6 Inchworm Push Ups (in place) 5 Jumping Squats 6 Walking Lunges (hold 3 sec w/ locked hands OH) 2 Cartwheels :15 sec Scapular Pull Ups 40 mtr High Knee Skips 10 PVC OHPT 10 PVC Good Mornings 5 PVC NARROW grip OHS w 3 sec pause

Friday

SKILL AMRAP in 8 min (warm up pace - try to get at least 1 full round) 20 mtr Bear Crawl 6 Inchworm Push Ups (in place) 5 Jumping Squats 6 Walking Lunges (hold 3 sec w/ locked hands OH) 2 Cartwheels :15 sec Scapular Pull Ups 40 mtr High Knee Skips 10 PVC OHPT 10 PVC Good Mornings 5 PVC NARROW grip OHS w 3 sec pause
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