Mobility: Metcon: “Number Crunch” 21-18-15-12-9-6-3 Cal AB Cleans (95/65) (row 27-24-21-18-15-12-9)
Gym will be open regular hours BUT there will only be 1 class at 10AM. “Clovis” 10 mile run / 20,000m row / 500 cal AB 150 burpee pull ups Clovis.2 5 mile run / 10,000m row / 250 cal AB 120 burpee pull ups Clovis.3 2.5 mile run/ 5,000m row / 125 cal AB…
9AM With a partner split as need “Partner Madness” 100 cal AB 100 box jumps 200 Dubs 200 KBS (53/35) 300 air squats 3,000 m row 10AM Comp class with coach JRod. This is a fast paced class with little to no demos. Minimum of 3 months and a solid knowledge of movements, terminology and…
Strength: 15 min Front rack lunges 5 x 10 building Metcon: “Double Decker” 3RFT 400 m run 40 wall balls (20/14)
Oly: Bear complex 20 min to find a heavy single rep. Clean+front squat+press+back squat+press Metcon: “Big Bear” EMOM10 1 rep of the bear then max burpees *score is weight and total burpees
Skill: 15 min Pull up progressions And how to modify Metcon: “Triple Threat” 4RFT 300 m row 20 air squats 10 pull ups
Strength: Bench 7-7-5-5-3-3-1-1 building Metcon: “Mulah Sandwich” $in 400 m run 10,9,8,… push ups 1,2,3…push press (95/65) $out 400 m run
Strength: Tabata x 2 *bicycle kicks *V-Ups *sit ups *plank Metcon: cap 20 min “Icon” 2RFT 50 thrusters (65/45) 50 burpees
“Roxanne” “Sally” back squats “Push It” by Salt-n-Peper Strict press. 5 burpees every time bar leaves front rack. To be done after song.
