27 November 2015 27 November 2015
Friday 27 November 2015 '27 November 2015'

11220126_10206296893686730_8140042249249068533_n0900,1630,1730 classes only!

1. Warm-up level 2
a.Hip Extensions 1×15 then 3×15 hugging 45/25lbs plate
b. 3 rounds
10 Empty bar high hang squat cleans
5 Kipping HSPU w/3 second hold at the top of each rep

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
Repeat the following three times:
10 OHS 135/95lbs
5 Bar muscle-ups
8 OHS 135/95lbs
4 Bar muscle-ups
6 OHS 135/95lbs
3 Bar muscle-ups
4 OHS 135/95lbs
2 Bar muscle-ups
2 OHS 135/95lbs
1 Bar muscle-ups
Rest 3 minutes between “rounds”
Extra, depending on your weaknesses, choose ONE of the following:
4.
Every 90 seconds until failure
Row 20/16* calories
*Add 2/1 calories per round

5a. Met-Con
4 Rounds
21 Burpees to 6″ target
21 GHD sit-ups

5b. Accessory
3 Rounds
400m Sled drag (light weight)
21 Burpees to 6″ target

1. Warm-up level 1
a.Hip Extensions 4×15
b. 3 rounds
10 Empty bar high hang squat cleans
3 strict HSPU w/3 second hold at the top of each rep

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
Repeat the following three times:
10 OHS 95/65lbs
5 pull-ups+5 pushups
8 OHS 95/65lbs
4 pull-ups+4 pushup
6 OHS 95/65lbs
3 pull-ups+3 pushups
4 OHS 95/65lbs
2 pull-ups+2 pushups
2 OHS 95/65lbs
1 pull-ups+1 pushup
Rest 3 minutes between “rounds”

1. Warm-up level 1
a.supermans 4×15
b. 3 rounds
10 Empty bar high hang squat cleans
:30 sec handstand hold

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
Repeat the following three times:
10 OHS 75/55lbs
5 ring rows+5 pushups
8 OHS 75/55lbs
4 ring rows+4 pushup
6 OHS 75/55lbs
3 ring rows+3 pushups
4 OHS 75/55lbs
2 ring rows+2 pushups
2 OHS 75/55lbs
1 ring rows+1 pushup
Rest 3 minutes between “rounds”

Be Sociable, Share!