Wednesday October 3, 2018

Wednesday October 3, 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
EMOM 4
Min 1: 25s Mountain Climber + 25s Russian KB Swing
Min 2: PVC Pass Through

-rest 1 min-

EMOM 4
Min 1: 25s Strict KB Press (L) + 25s Strict KB PRess (R)
Min 2: Push Up to Down Dog

Skills & Drills
Push Jerk
Focus: Hips then Arms

Movement Prep
5 Dip and Jump (no bar)
5 Dip, Jump and Arm Drive
5 Push Jerks (pause in dip, pause in catch)
5 Push Jerks

Part I
Push Jerk
2-2-2-2-2

*begin first set at 75%
**increase weight each set

Part II
2 Sets
AMRAP 3
Max Cal Bike
-rest 1 min-

AMRAP 3
5 Push Jerks (135/95)
5 Burpees
-rest 1 min-


Accessory
Min 1: 30s Free Standing HS Hold
Min 2: 30s Hollow Hold
Min 3: 30s Triple Under Practice
Min 4: 30s Weighted Pistols