Monday – September 13th, 2020

In Gym

Strength:

  • Front Squats
  • 10-5-5-5-3-3-3-1-1-1

(no rack)

Metcon :

  • 15 minute running clock:
  • 2 Minutes Erg of Choice
  • 2 Minutes Sit-ups
  • 2 Minutes Air Squats
  • 90 Seconds Erg of Choice
  • 90 Seconds Sit-ups
  • 90 Seconds Air Squats
  • 60 Seconds Erg of Choice
  • 60 Seconds Sit-ups
  • 60 Seconds Air Squats
  • 30 Seconds Erg of Choice
  • 30 Seconds Sit-ups
  • 30 Seconds Air Squats
  • *Score is total reps

At Home

Warm Up:

  • Run about 400m

Mobility:

  • 3 Rounds
  • 10 Scapulas Push-ups
  • 10 Iron Crosse
  • 10 Scorpions

Metcon:

  • 20 Minute AMRAP
  • 5 Sit-ups
  • 10 Push-ups
  • 15 Air Squats


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