Starting today, for the next several months, on certain days we will be giving you guys the choice of either “Strength” or “Length”. This will give you the opportunity to work on an area of weakness, focus on an area you enjoy more, or stay late and do the one you missed with the next class. Enjoy!!! Strength: 12:00 EMOM 2 Reps each leg Bulgarian Split Squat Length: 12:00 EMOM Odd: 20/16 Cal Row Even: 20 Sit Ups MetCon: 3 Rounds: 400m Run 12 Deadlifts (275/185) 21 Box Jumps (24/20)
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Gymnastic strength: Set new max HSPU Fully recover Set new max Kipping Pull Ups Metcon: 20:00 AMRAP 5 HSPU 10 Strict Pull Ups 15 Sit ups 20 Air Squats Strength Class 23:00 EMOM Deadlift Min 1 - 4 Reps @ 80 Min 2 – Rest Min 3 - 3 Reps @ 85 Min 4 - Rest Min 5 – 2 reps @ 90 Min 6 - Rest Min 7 – 1 Reps @ 95 Rest 23:00 EMOM Bench Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Metcon: 1200m Run 100 Squats 80 Sit ups 60 push ups 40 Pull ups 15:00 Mobility work Strength Class 23:00 EMOM Deadlift Min 1 - 4 Reps @ 80 Min 2 – Rest Min 3 - 3 Reps @ 85 Min 4 - Rest Min 5 – 2 reps @ 90 Min 6 - Rest Min 7 – 1 Reps @ 95 Rest 23:00 EMOM Bench Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest Strength 1: 10:00 EMOM Bench Press 2@ 75% MetCon 1: Beach 3 10:00 Work Cap Max Axle Bar Clean & Jerk. @ 0:00 - 25 Synchronized Thrusters (45/25) @ 5:00 - 25 Synchronized Thrusters (45/25) MetCon 2: 10:00 Partner AMRAP 10 HSPU 10m SB Lunge 10 Burpee over SB 10m SB Lunge Strength Class: OH Squat- Snatch Balance- Hang Squat Snatch complex X5 |
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