Friday – September 4th, 2020

In Gym 

Strength/Skill:

  • Accumulate 5 Minutes
  • (Athletes Choice of)
  • A: Dead Hang
  • B: Static Deadlift Hold
  • C: Bottom of a Squat

Metcon:

  • 3 Rounds
  • Minute 1 Max Bar Facing Burpees
  • Minute 2 Rest
  • Minute 3 Max Power Cleans 135/95
  • Minute 4 Rest
  • Minute 3 Max Calories of choice
  • Minute 4 Rest
  • Minute 5 Max Devil Lunges or Pistols
  • Minute 6 Rest

At Home

Warm up:

  • 4 Rounds
  •   5 Broad Jumps
  • 10 Arm Circles Forward
  • 10 Arm Circles Backward
  •   5 Scap Push-ups

Mobility

  • Spend a LAGIT 5 minutes working what’s sore or a “problem area” for you
  • (If your bulletproof and everything is good then 5minutes bottom of a squat)

Metcon:

  • 5 Rounds, rest 1 minute between rounds
  •   5 HR Push-ups
  • 10 Mountain Climbers
  •   5 Candlestick rolls
  •   5 HR Push-ups
  • 10 Mountain Climbers
  •   5 Candlestick rolls


Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30