WOD 9.1.20

A. Superset:

Shoulder Press

Straight Body Lift

B. 5 rounds for max reps:

In 90 seconds, perform:

10 Dumbbell Front Squat 70/50LB
15 V-Up
Max Cal Row

Rest 90 seconds between rounds.

WOD 8.31.20

A. Snatch Deadlift
B. For time:

800M Run
50 Dumbbell Snatch 70/50LB
800M Run

WOD 8.30.20

A. Every 90 seconds for 6 rounds:

1 Pause Split Jerk
1 Split Jerk

Pause 2 seconds in the dip and 2 seconds in the catch

B. As many rounds as possible in 9 minutes:

1 “Macho Man” Complex 70/49KG
30 Double Unders

1 Macho Man Complex =
3 power clean
3 front squat
3 push jerk

WOD 8.29.20

A. 4 rounds for quality:

5 Box HSPU
10 Single Leg Romanian Deadlift, each
10 Single Arm Bent Row, each

B. 8 rounds for max reps:

In 1 minute, perform:

4 Devils Press 50/35LB
Max Rep Burpee Lateral Box Jump Over 24/20″

Rest 1 minute between rounds

Half Day Camp!

Session 2 for Half Day Camp is just around the corner: September 14th – October 2nd!

Days: Monday through Friday.

Start Time: Sep 14, 2020 8:00 AM

End Time: Oct 2, 2020 12:00 PM

What to expect:

  • Structure time to work on their gymnastics and parkour skills in our new outdoor shaded and padded areas!
  • Supervised free playtime inside the parkour and gymnastics areas to run, jump, and climb, along with an opportunity for arts and crafts!
  • Campers will need to bring a mask, closed-toed shoes, a water bottle, and a snack.

Half Day Camp Session Schedule:
Session 2: September 14th- October 2nd
Session 3: October 5th- October 23rd
Session 4: October 26th – November 13th
*Note: No camp on Thanksgiving (Thursday, Nov 26th) and Black Friday (Nov 27th)*
Session 5: November 16th – December 4th
Session 6: December 7th – December 18th
*Note: Only two weeks due to winter break*

Camp Pricing:

1 session (3 weeks) : $1,400
December 7th-18th (2 weeks): $933.00
Full semester (17 weeks, August 24th- December 18th): $5,950

New camp policies to protect the health of our students can be found on our website. Feel free to reach out to our Event Manager, Lexi, lexi@inthecave.com, or call the office at 415 927 1630 with any questions or concerns.

WOD 8.28.20

A. Work up to a heavy complex

1 Snatch
1 Snatch Balance
1 Overhead Squat

B. As many rounds as possible in 15 minutes:

6 V-Up
6 Push Up
6 Overhead Squat 20/15KG

WOD 8.27.20

A. In 15 minutes, establish a heavy

Clean & Jerk, Double

B. For time:

100 Box Jump Over 24/20″
50 Dumbbell Box Step Up 50/35LB
30 Power Clean & Jerk 61/43KG

17 minute time cap.

WOD 8.26.20

A. Establish 1 Rep Max

Turkish Get Up, each arm

B. 3 rounds for max reps:

1 Minute Kettlebell Snatch 1.5/1P
1 Minute Kettlebell Sumo Deadlift High Pull 1.5/1P
1 Minute Row for Calories
1 Minute Rest

WOD 8.25.20

A. Every minute for 8 minutes:

3 Hang Squat Snatch

Perform at 70% 1RM Squat Snatch.

B. As many rounds as possible in 12 minutes:

2 Med Ball Clean 14/20LB
2 Med Ball Burpee
2 Med Ball Sit Up
4 Med Ball Clean
4 Med Ball Burpee
4 Med Ball Sit Up
6 Med Ball Clean
6 Med Ball Burpee
6 Med Ball Sit Up

Continue adding 2 reps to each movement every round.

WOD 8.24.20

A. Deadlift
B. 3 rounds for time:

400M Run
20 Dumbbell Hang Power Clean
20 Alternating Dumbbell Shoulder Press

Perform with a pair of 50/35LB Dumbbells.