MONDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

First, for 16′
Aim for 4 – 6 Rounds
5/8 FTF Front Squats
8 DB Sumo Rows
—
Then, for 9′
3/s SA DB Jerks
10 Low Plank Reaches
100m Row / 10” Bike

TUESDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

First, for 15′
Aim for 5-6 Rounds
10 Pendlay Rows
12 Plank Rotations
20”/sd Front Rack Hold
—
Then, for 10′
5 Plate Plyo Push-Ups
8 RKB Swings
5/s Plyo Skaters
200m Row / 20” Bike EOR

WEDNESDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

For 25′
5/8 Hang Cleans
5/8 DB Goblet Squat
5/8 DB Floor Press
200m Run E.O.R.

THURSDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

18′ EMOM
A: 10 Deadlifts @ 50%
B: 10 DB Hang Snatches
C: 10 DB Floor Wipers
—
5’ Max Finisher:
20 Plyo Reverse Lunges
10 Hammer Curls 

FRIDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

First, for 14′
Aim for 3-5 Rounds
5/s Front Rack Side Lunge w/ Deficit
10 DB Rear Delt Raise
Max Hollow Hold
—
Then, 6 Rounds
12 H2H KB Swings
8 Burpees
FINISH: 300m Sprint

SATURDAY

A mask is required to enter the gym.

To request member access to Grassroots mobile app, submit email here (bottom of page).

10:1
Push Press
Butterfly Sit-Ups
DB Glute Bridge

FINISH: 500m Row/30 Cal Bike

SUNDAY

Yoga will temporarily suspended until we can develop a safe operation for it.