Friday October 12, 2018

Friday October 12, 2018

Events & Announcements

Barbells For Boobs is Sunday Oct 14. Sign Up for a Heat Time on Zen Planner. Lets surpass the amount we raised last year – https://www.barbellsforboobs.org/fundraiser/fbcfstrong

Friday October 26 – Friday Night Lights Halloween Bash
Sunday October 28 – Fall Paleo Challenge Begins


Workout of the Day

Warm Up
30s Of Each
Jumping Jacks
Samson Stretch

Jumping Jacks
Alternating Spidermans

Jumping Jacks
Walkout Push Ups
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Deadlifts

Mobility
1 Min PVC Pass Through
1 Min Overhead Squat Hold (PVC)

Skills & Drills
Devils Press

Movement Prep
5 DB Burpees
5 DB “KB” Swings
5 Devils Press

Hang Power Snatch

Movement Prep
3 High Hang Muscle Snatch
3 Snatch Balance (drop to 1/4 squat)
3 High Hang Power Snatch
3 Hang Power Snatch

Part I
Hang Power Snatch
EMOM 12
Min 1-4: 5 Reps
Min 5-8: 3 Reps
Min 9-12: 1 Reps

*Add Weight Every 4 Min

Workout Prep
2/2 4/4
Devils Press
Alt DB Step Up

Part II

Wodapalooza Online Qualifier Workout 4
AMRAP 16
2/2, 4/4, 6/6, 8/8, 10/10 etc…
Devils Press (50/35)
Alt DB Step Up


Accessory
5 Sets
50′ HS Walk
30s L-Sit
50 Weighted DU
Press to HS Negative on Wall


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