11.3.2021
November Habit Challenge – write yours on the door!
Shoulder Press (4×3 80-85%)
Metcon (AMRAP – Reps)
3xs
3:30 amrap, 2:30 rest
25 cal row or bike
20 wall balls
max burpees
Always start at the top, score is Burpee total
3:30 amrap, 2:30 rest
25 cal row or bike
20 wall balls
max burpees
Always start at the top, score is Burpee total
Skill Work
WEIGHTLIFTING CLASS
Reverse Tabata Assault bike
empty bar 10:
OHS, GM, Front Squat, Push Press
Reverse Tabata Assault bike
empty bar 10:
OHS, GM, Front Squat, Push Press
Bella Complex (Weight)
Unbroken
Clean
Shoulder to Overhead
Front Squat
Shoulder to Overhead
Clean
Shoulder to Overhead
Front Squat
Shoulder to Overhead
5×1 to establish heaviest
Clean and Jerk (3×2 80%+)