20 January 2016 20 January 2016
Wednesday 20 January 2016 '20 January 2016'

12471469_10207813841651418_3464571520485982151_oPhoto credit Rudy Cruz

1. Warm-up (done with class)
75 Bar facing burpees (6 minute cap)

2. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 1.

3a. Met-Con
AMRAP 12 minutes
7-6-5-4-3-2-1-2-3-4-5-6-7-6-5- etc
Back squat 185/125lbs 155/105 135/95
Strict HSPU/ pike push ups/ regular push ups

*check with coach on duty before starting any extra work*
4. Extra
AMRAP 25 minutes
25 Calorie row
50 Wallballs 20/14lbs
Rest 1 minute

Then, depending on your weaknesses, choose ONE of the following:

5a.
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
Rest 30 seconds
Run 200m
Rest 1 minute
Run 400m
Rest 1 minutes
Run 800m

5b. Partner Gymnastics
AMRAP 20 minutes – Switching after each full round (5/5 switch 10/10 switch 15/15 switch and so on)
5-10-15
Assault Bike calories
CTB pull-ups

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