Friday
11/7
***Big weekend ahead!
***Saturday class schedule change:
Open gym
7:30am – 8:30am
8:30am class ONLY
NO 9:30am class
***We have several teams heading to compete @cedarcitythrowdown and we’d love for you to come out, show your support and hang with us!!
A. Every 75 seconds x 8 sets:
1 Snatch Pull + 2 Below knee hang power snatch + 1 Power Snatch
*Drop the bar and reset before the PS
*starting load @ 115#/75# or 60% of 1RM snatch
B. For time
Farmers walk 150m @ 70#/53# per hand
+
9-15-21
toes to bar
27-21-15
Double kb/DB deadlifts
+
Farmers walk 150m
Essentials
A. Bike 2:00
+
2 sets
-Deadbug x8/side
-bird dog x8/side
-heel to toe walk :30
-single leg RDL x8 /side
-TYW’s x5/each
B. 10 minute AMRAP
50 jump rope
12 hand release push-ups
16 medball ground to overhead
C. Take 8-10 minutes to complete 3 sets:
C1: banded pallof press @2020 x8/side
C2: barbell bicep curls x12-15
C3: static split squat hold :20/side