WEDNESDAY

The Weightlifting class is back on tonight at 6:15 w/ Mike! Stay after for the 7:15 class for the wod. 

STRENGTH:

Deadlift

5/5/5/5/5

METCON:

“TURN OVER”

3 Front Squats

3 Burpees

6 Front Squats

6 Burpees

9 Front squats

9 Burpees

12 Front Squats

12 burpees

ect… INCREASE BY 3’S FOR 12 MINUTES. SCORE IS TOTAL REPS

OPEN: 155#/115#

PERFORMANCE: 135#/95#

FITNESS: 95#/55# 

MIDLINE/CORE

3 sets

Kb side bends 15 each side

leg lifts x 15

crunches x 15

WEIGHTLIFTING/OLY CLASS

1.Clean pull + clean + paused jerk

(1 + 1 + 1) x 5 sets. Progression in weight.

2. 3 sets

Hollow hold or tuck hold 45 seconds

Weighted Russian step ups x 10 each leg

supinated grip strict pull ups x 5 – 10