161010-161014

IMG_5937.JPG

MONDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: OH bar hold>Squat hold>still hang>Pushup plank (please don't drop the bars:-))

20 minutes: Push Press – 3 warmup sets working up to 2×4 AHAP work sets.

 Heavy Metcon:
4 Rounds For Time
12 Deadlift 225,155
12 Strict Pullups
Run 200m
Post Time and Load

WEDNESDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching.
then
Tabata

Back Squat – Three progressive warmup sets then 3×5 AHAP

 Metcon:
AMRAP 9 Minutes
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6...
Post total reps and load.

FRIDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then backtoback:
12 min AMRAP(1)
200m DB/KB farmer's carry (you choose weight)
10 push-up with open Ts at top (Alt sides for total of 10)
Then
12 min AMRAP(2)
20 Wallball situps 20/12 (ball to your height on wall)
20 Burpees
Then
6 min AMRAP(1)
Then
6 min AMRAP (2)
Post Rounds+reps from last AMRAP only.

To scale, do CrissCross Pushups, or eliminate all but the Pushup, May elevate hand location to scale as well.  

To scale, do CrissCross Pushups, or eliminate all but the Pushup, May elevate hand location to scale as well.