Note: For the month of September we will continue with the adjusted Friday evening schedule of a class at 4:00 and 5:30, which open gym from 5:00-6:30.
Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
10 Scap Push/Pull Ups
10 PVC OH Squats
10 Banded Hollow Body Y-Pull/Lat-Pull
10 Abmat Sit ups
10 Banded Squat Snatch
Metcon (2 Rounds for reps)
5 Sets of:
Max Rep Strict Pull Ups
Rest 30 Sec
Max Rep Push Ups
Rest 2 Min
Make all of these reps PERFECT!
We will score this as two scores. Total for all pull ups and total for all pull ups.
Pull Ups:
-Wrap thumbs
-Brace your core, point toes
-Keep heels and toes together
-Wrap your thumbs
-Engage your scapula by pulling your shoulder blades down.
Push Ups:
-Feet together
-Pressing on the outer edges of palms
-Squeeze your butt
-Shoulders and hips rise at the same time and the same distance
-Elbows back
Metcon (Time)
4 RFT:
30 Abmat Sit Ups
400m Run
5 Snatch @ 70ish%
**17 Min Time Cap**
Sit Ups should be done in a consistent pace. Whatever distance we run needs to take us less than 2 min. Snatches are squat and are at a weight where we can do quick singles.
Scale 1:
25
300m
65ish %
Scale 2:
20
200m
70ish% Power Snatch or heavy SDHP for you
Metcon (No Measure)
Cooldown:
x2 for about 20 Sec each
-Runners lunger w/ Reach
-Prone/Arm Extended Pec Stretch
-Bar Hang (40 Sec)