10.05.2018

Hey Everyone!

This upcoming Monday, October 8th  is Thanksgiving, and as such we will be closed for the day. Enjoy your day off with family and friends, eat lots of good food, and we’ll see you on Tuesday for regular classes.

Also, we are officially hosting another workshop with Kevin Lutz of Revamp Training Systems! This time, the focus will be the Bench press. The poster attached outlines the details

Have a great long weekend!

Warm up:

Tabata alternating (4x)
wall ball
medball clean

rest 1:00

Tabata alternating (4x)
Dowel/barbell goodmorning
Dowel/Barbell bent over row

Strength:

Back squat; build, then 6x 2 @ 80-85%

Conditioning:

For Max reps in partners, alternating rounds:

10 Rounds:
30sec max reps Kettlebell sumo deadlift high pull (AHAP)
30sec max reps thruster (95/65)
30sec max reps box jump overs (24/20)

partners will alternate every 30 seconds, i.e partner A does 30sec of kbell SDHP, partner B does 30sec of thruster, partner A does 30sec of box jump overs, partner B does 30sec of kbell SDHP, etc. Score is total repetitions 

Recovery:

Bretzel; 2:00/

Wall squat; 4:00