WODs 2.25.19 - 3.1.19 - New 12:00 PM Beginner Fitness and Nutrition Class in Hoover Starts 3.11.19

Want to take the guesswork out of how to get your fitness and nutrition on the right track? Check out our Beginner's Class every Monday, Wednesday, and Friday at noon starting March 11th at J19 Fitness in Hoover. This time will also serve as open gym for our existing membership.

Kelly Olcott is the owner of J19 and has worked in the fitness industry for over nine years. Mark Jenkins is an AFAA Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. They, along with the coaching staff at J19, will work together to simplify things for you and get you moving in the right direction.

Each class is $15 and will last 45 minutes. We'll warm up, workout, and talk through nutrition principles and strategies in that time that will take the guesswork out of what you need to do to get in shape. 

There's no contract or commitment to start. Just come check out a few classes and see if it's the right fit for you. Monthly memberships are available once you decide you want to continue. Only 10 spots are available for each class, so reserve your spot now below.

Monday

Redo 19.1 or

Barbell warm up. Coach stretch.

3-Position Pausing Power Clean
Build to a Heavy Complex: 
1 High Hang Power Clean 
1 Hang Power Clean 
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
8 Minute Recovery Effort

Tuesday

Warm up - Coaches Choice

3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday

Warm up - Coaches choice.

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

Thursday

20 Min Amrap

2 Min Row

2 Min Bike

Score is total cals.

Romwod.

Friday 19.2