Lakeview Training Schedule
8a, 10a, 11a – Team WOD Training
9a – Powerlifting & SWOD
12p – Olympic Lifting, Accessory Training and Mobility (90 min class)

Lincoln Square Training Schedule (Sunday Reminder: KB WOD @ 9a, Yoga @ 10a)
10a – Team WOD

Team WOD Details:

Strength / Skill (17 Min):
A) Romanian Deadlift w/ Pause x5 for 5 sets
B) Box Jump x3 for height

Details:¬†Sets of 5 RDL’s with a pause at the end of your range of motion. Once all movement has stopped return back to the top. Add weight when you can, challenge yourself but keep form tight. After your 5 RDL’s head to your box and go for 3 jumps. Add height to each set of jumps when you can. Get to a tall set of 3 with your box jumps and a heavy set of 5 with the RDL’s

WOD for 30/30
Teams of 2:
30 Seconds Work / 30 Seconds Rest for 5 Rounds
Movement 1 – Trodo Push Ups
Movement 2 – Tuck Jumps
Movement 3 – Shuttle Sprints for 20′
Movement 4 – Med Ball Burpees (20/14)
** Coach will rest the group between sets as needed.

Powerlifting Details & SWOD:

A) Romanian Deadlift w/ Pause x5 + 10 Ring Rows
B) Floor Press – 15 reps, 12 reps, 9 reps, 6 reps, 3 reps

SWOD:
Jumps, Explosive Movements and Single Leg training.
** Show up for details and a great sweat.

DSC03185