WEDNESDAY

If you haven’t tried the CrossOver Symmetry yet, make your way over to the end of the rig and give it a try. It’s excellent for shoulder mobility and rehab.

Just a head’s up … next week the 8:30 am class will not be open from Monday the 8th to Friday the 12th. Sorry for any inconvenience.

I hope you have all been thinking about the challenge. I will have further details in the next two weeks. This is a great time to dial in on your nutrition and make some changes where you need them. There will be a lot of hand holding and being held accountable with a point system, weigh-ins and weekly measurements.

 

GROUP WARM UP AND MOBILITY WILL BE ON THE WHITEBOARD

ACCESSORY WORK:

3 sets

Pause Front squats 8 – 10 reps

Rest 60 seconds

single arm db rows 8 – 10 reps each arm

Rest 60 seconds

side plank 45 seconds each side

METCON

OPEN AND PERFORMANCE

“Nickel and Dime”

AMRAP 5: (as many reps as possible)

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

15/10/5

Calorie Bike

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

15/10/5

Calorie Bike

FITNESS
“Nickel and Dime”

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

15/10/5

Calorie Bike

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (75/55)

15/10/5

Calorie Bike

WEIGHTLIFTING/OLY

1.Every 4 minutes, for 16 minutes (4 sets):

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

2.Bench press 4 RM

3.Core: 3 sets

Plank hold 30 sec

Side plank 30 sec each side

1 min rest