10.13.2021
Accessory Work
3x:
20 DB Front Raise Superset with 20 DB Tricep Ext.
10 Lateral Plank Walk – 10 push ups at the end
10 Slam Balls (Do not use the medicine balls)
10 knees to Elbow
10 Each side- Bulgarian split squat
20 DB Front Raise Superset with 20 DB Tricep Ext.
10 Lateral Plank Walk – 10 push ups at the end
10 Slam Balls (Do not use the medicine balls)
10 knees to Elbow
10 Each side- Bulgarian split squat
Skill Work
The Rower – if you hear the chain banging, it’s time for some training!
Rowing Efficiently
Rowing Efficiently
Metcon (AMRAP – Rounds)
12 min EMOM
1. Row 12/10 (rx+ 16/12 cal)
2. 20 KB Swings 35/26 (rx+ 53/35)
3. 10 Headcutters (Rx+ 15)
4. 24 Kayakers (rx+ 34)
1. Row 12/10 (rx+ 16/12 cal)
2. 20 KB Swings 35/26 (rx+ 53/35)
3. 10 Headcutters (Rx+ 15)
4. 24 Kayakers (rx+ 34)
Warm-up
Weightlifting Class:
10 Cal Bike, 10 Cal Row, bear Crawl, Soldier kick, Samson Stretch, burpee broad jump
10 Cal Bike, 10 Cal Row, bear Crawl, Soldier kick, Samson Stretch, burpee broad jump
Skill Work
Snatch Pull
Snatch Balance
High Hang Snatch
Snatch Balance
High Hang Snatch
High-Hang Snatch (3×3 70%)
Accessory Work
3×10 Bent Over Row
3×10 Lateral Raise
3×10 GHD Sit Ups
3×10 Lateral Raise
3×10 GHD Sit Ups
8am class, 9am brunch, 9:30am class
Free Guest Day!