10/20/17: Friday
Sumo Deadlift 5x5Sumo Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
4 Rounds for reps
1 Minute of 200m Run
1 Minute of Banded Good Mornings
1 Minute of 5 Deadlifts @ 75%-80%
1 Minute of :45 Plank Hold
10/19/17: Thursday: Oly 6:30pm
Squat Strong Week 1 / Day 2Please download the excel file on the website or the Facebook group and enter your 1RM back squat in the yellow box up top. Print and bring the sheet with you to class on Mondays and Thursdays for the next 6 weeks! For time 1000m Row 40 Front Squats …
10/18/17: Wednesday
Kneeling DB Press 5x10Seated Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
For time
21-15-9
Burpees
Toes to Bar
Ring Dips
*10 Push Press after every round*
115#/75#
10/17/17: Tuesday: Oly Club 6:30pm
15 Minute AMRAP55 Double-unders
15 Chest to Bar Pull-ups
5 Hang Power Clean
155#/105#
Hang Clean 1×5
Hang Clean for load:
#1: 5 reps
*In 8 minutes, immediately after amrap!
10/16/17: Monday
Squat Strong Week 1 / Day 1Please download the excel file on the website or the Facebook group and enter your 1RM back squat in the yellow box up top. Print and bring the sheet with you to class on Mondays and Thursdays for the next 6 weeks! Wod: 16-14-12-10-8-6-4-2 Sumo Deadlift High Pull Front…