TUESDAY

ANNOUNCEMENT: The 10:30 am Sweat class on Monday, Wednesday and Friday will begin next week. Also, I made an announcement yesterday about the team competition on Saturday, November 3rd. Check out the details HERE. We have one team signed up already, Coach Mike V and Matt Z! This is a competition where the entry fee will go towards the puppies of Last Chance Animal Rescue!! 

 

STRENGTH:

Front squat

2 – 3 warm up sets

5 @50%

5 @ 60%

5 @ 70%

METCON:

OPEN/PERFORMANCE

15  min amrap

15/12 cal row

5 power clean and jerks 135/95

15 pull ups

Round 2: power clean and jerks @ 155/105

Round 3: power clean and jerks @ 165/110

Keep adding 10/5 # for each new round

FITNESS

15  min amrap

15/12 cal row

5 power clean and jerks 85/65

15 ring rows

Round 2: power clean and jerk @ 95/75

Round 3: power clean and jerk @ 105/85

Keep adding 10/5 # for each new round

SWEAT

EVERY 7 MIN X 5 RDS

15/12 CAL BIKE

15/12 CAL ROW

150 meter run

15 burpees

50 du’s

Try to finish each round as fast as possible and rest remainder of the time. RX+ 20/15 cals

Due to the fact that it might be raining, we might be running around the rig 2 x instead of 150 meter run