10 July 2015 10 July 2015
Friday 10 July 2015 '10 July 2015'

CollinAbs
Closed Saturday.
No 730 pm class Friday.

1. Warm-up level 2
A. Row 500m
50 push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
Dumbbell strict press 5×3 @5lbs heavier than last week
3. Met-Con
AMRAP 20 minutes – Climb the ladder
2 kb snatch 70/50lbs
2 Pull-ups
2 cal row
4 kb snatch 70/50lbs
4 Pull-ups
4 cal row
6 kb snatch 70/50lbs
6 Pull-ups
6 cal row
And so on..
4. extra
EMOM 8 minutes
60′ Sled push – Medium weight march

1. Warm-up level 1
A. Row 500m
40 push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
Dumbbell strict press 5×3 @5lbs heavier than last week
3. Met-Con
AMRAP 20 minutes – Climb the ladder
2 kb snatch 53/35lbs
2 Pull-ups
2 cal row
4 kb snatch 53/35lbs
4 Pull-ups
4 cal row
6 kb snatch 53/35lbs
6 Pull-ups
6 cal row
And so on..
4. extra
EMOM 8 minutes
60′ Sled push – Medium weight march

1. Warm-up base
A. Row 500m
20 push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
Dumbbell strict press 5×3 @5lbs heavier than last week
3. Met-Con
AMRAP 20 minutes – Climb the ladder
2 kb snatch 35/26lbs
2 ring row
20m sprint
4 kb snatch 35/26lbs
4 ring row
40m sprint
6 kb snatch 35/26lbs
6 ring row
60m sprint
And so on..
4. extra
EMOM 8 minutes
60′ Sled push – Medium weight march

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