Sunday July 8, 2018

Sunday July 8, 2018

Summer Event Announcements

JULY
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG
5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Circuit Sunday

Warm Up
3 Rounds – 30s On/30s Off
Pizza Game

Penalties
Round 1 – 3 Squats
Round 2 – 3 Push Ups
Round 3 – 3 Tuck Jumps
+
30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Samson Stretch

Faster Row
Active Spidermans

Mobility
30s Pigeon Pose/Side

Skills & Drills
Power Clean

Movement Prep
10 Power Cleans (Empty Bar)
8 Power Cleans (Warm Up Weight)
6 Power Cleans (Workout Weight)

Box Jump Over

Movement Prep
10 Small Hops
10 Tall Hops
6 Alternating Step-ups
3 Box Jumps
3 Box Jump Overs

Workout Prep
1 Round
5 Power Cleans
5 Box Jump Overs
5 Cal Row

Training
6 Rounds
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs
1 Minute Calorie Row

-Rest 1 Min-

Score = Total reps for each movement


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