Friday October 5, 2018

Friday October 5, 2018

Events & Announcements

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. 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
With a Partner
2 Sets
Partner A: Row
Partner B: 10 PVC Pass Throughs + 10 Narrow Grip Overhead Blocked Squats

2 Sets
Partner A: Row
Partner B: 5 Walkout Push Ups + 10 Sotts Press (PVC)
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Deadlifts

Skills & Drills
Overhead Squat

Movement Prep
7 Hang Power Snatches
7 Power Snatches
7 Overhead Squats
5 Overhead Squats (31×1 Tempo)

Toes to Bar

Movement Prep
10 Scap Pull Ups
5 Kipping Swings
3 Kipping Knees to Chest
3 Toes to Bar

Part I
Overhead Squat (31×1 Tempo)
3-3-3-3-3

Part II
AMRAP 12
20 Alternating Lunges
10 Overhead Squats (95/65)
10 Toes to Bar


Accessory
EMOM 20
Min 1: 30s Free Standing HS Hold
Min 2: 30s Hollow Rocks
Min 3: 30s Triple Under Practice
Min 4: 3/3 Pistols


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