Friday November 9, 2018

Friday November 9, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only.
Friday November 23 – No 6am. First class begins at 8:30


Workout of the Day

Warm Up
AMRAP 10
5 Double KB Clean
5/5 Filly Z-Press
20 Hollow Flutter Kicks
5 Walkout Push Ups
5 Broad Jumps

Mobility
1 Min Down Dog With Foot Pedal

Skills & Drills
Box Jumps

Movement Prep
5 Box Jumps with Step Down (warm up height)
5 Box Jumps with Jump Down (warm up height)
5 Box Jumps (workout height)

Pull Up

Movement Prep
10 Scap Pull Ups
1-3 Strict Pull Ups (sub negatives)
5 Hanging Hollow to Supermans
10 Kipping Swings (sub box kips)
5 Big Kips
3-5 Kipping Pull Ups

Movement Substitutions

Scale Reps (25-30)
Jumping Pull Ups
Ring Rows

Training
For Time
60 Plate Ground to Overhead (45/25)
40 Pull-ups
20 Box Jump (30/24)
200m KB Front Rack Carry
20 Box Jump (30/24)
40 Pull-ups
60 Plate Ground to Overhead


Accessory
5 Sets (45-60s rest between sets)
BODY TIGHTENERS 10 sec hold into a partial walk up the wall into the angled wall hold
Angled Wall Holds 10-15 sec hold **use the same body tightness used in the body tightener. 10-15 sec should not be hard, the goal is quality.
———-
For Time
21-18-15-12-9-6-3
Cal Bike
Bar Facing Burpees

-rest as needed-
*REPEAT