Monday October 8, 2018

Monday October 8, 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
7 Minutes of Quality Movement
100m Run
10 Cossack Squats
10 Blocked Squats
10 Walkouts
30s Plank
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Skills & Drills
Squat Clean

Movement Prep
5 High Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Then:
3 Sets of 3 Squat Cleans building to workout weight

Training
Every 6 Minutes for 18 Minutes (3 Sets)
400m Run
12 Burpees Over Bar
9 Squat Cleans (155/105)

*record time for all three sets
Set 1 – 0:00-6:00
Set 2 – 6:00-12:00
Set 3 – 12:00-18:00


Accessory
EMOM 20
Min 1-5: Legless Rope Climb
Min 6-10: 2 Strict Deficit Handstand Push Ups
Min 11-20: 6 Chest to Bar Pull Ups + 6 Push Ups