October 18, 2017

17
Oct

October 18, 2017

GROUP WARM UP
2 sets of:
:30 bike
5 barbell front squats
5 barbell presses
5 power position squat cleans
5 split jerks
5 pull-ups

METCONS
5 Minute AMRAP of:
Clean and Jerk RX+ 185/135 RX 155/105 M55+ 135/85

Rest 5 minutes

7 Minute AMRAP of:
10 calories bike
7 pull-ups

ALTERNATE METCON
5 minute AMRAP of:
10 wallballs
10 power position clean power cleans

Rest 5 minutes

7 minute AMRAP of:
10 calories bike
7 banded pull-ups

MIDLINE
3 sets of:
20 abmat sit-ups
:30 plank hold

MOBILITY
1 set each side of:
1:00 dragon stretch
1:00 pigeon stretch
1:00 saddle stretch

Structure – New Approach 

Attention all Structure athletes: We recently revamped the Structure program and sent out an email detailing how it will work. If you didn’t receive the email, please contact Wendy and she will resend.

Anyone interested in addressing their imbalances and getting stronger can enroll in Structure. Email Wendy for more details: [email protected]