Thank You! Thank You! Thank you to all of you who helped out at the Beach Brawl Saturday. Please give one of the coaches your parking stub so we can remind your money. Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy!
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Strength: EMOM 10 min Odd: 2 Ring muscle ups + 5 hollow rocks Even: 2 Ring muscle ups + 5 superman rocks Flexibility: 20 situps to pike 2 min of couch stretch, each leg 2 min of side split, each leg MetCon: 21 Hang Power Snatches, 115/70 21 Lat. Barbell Burpees 15 Hang Power Snatches, 115/70 15 Lat. Barbell Burpees 9 Hang Power Snatches, 115/70 9 Lat. Barbell Burpees Strength 1: 10:00 E2MOM 3 Rep Squat Lockout from Rack or Jerk Blocks @ 125% Strength 2: 10:00 E2MOM AMRAP UB Strict HSPU Metcon 1: 3 Rounds 50 double unders 250m run 10 Axle Bar Hang power (105/65) Metcon 2: 3:00 Cap 500m Row AMRAP Bar Muscle ups (compare to 2 weeks ago) Strength Class: Part 1 : 20:00 Shoulder Mobility Part 2 : 10 min handstand walk practice Strength: 10:00 E2MOM 3 Reps :05 Pause Front Squats @ 50% or less of 1RM Metcon 1: 6 Rounds for quality: :30 Max Effort/:30 Rest: Strict TTB 1-arm pushups Burpees while holding object between feet (Will take 18:00) Rest 5:00 Metcon 2: 1:00 AMRAP Burpee Pull Ups Rest 2:00 MetCon 3: 1:00 AMRAP Reverse Burpee Pull Up Strength: Working Tabata 8 rounds each movement :0 - :20 Static Hold (lowest time counts) :10 Rest Pull up hold Ring Row Hold Hand Stand Hold (on wall = Rx-1) L-Sit Hold on Rings MetCon 1: “Cake Walk” 10:00 AMRAP 50m Zercher Lunge w/ Plate (45/25) 100m OH Plate Servers carry (45/25) Strength Class: Part 1 : 20:00 Hip & Ankle Mobility Part 2 : 5x5 :05 Pause Back Squats @ 50% or less of 1RM |
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