Unfortunetly we will have limited classes NEXT Friday OCT. 6th: 9am & 12pm only
&
CLOSED SAT OCT. 7TH
4min ALT EMOM (2rds)
- :20 Hollow + :20 Arch Hold
- :40 Kips w/ pause in each position
*1min Rest between EMOMS
11min Alt EMOM (3rds)
- 10 Kips, ring or bar
- :40 Ring Turnovers
- :40 Hip to Bar or Arch/Swing/Drift
- 1min Rest
9min AMRAP
400m Run (500m Row)
5 Ring Muscle Ups (5 Push Ups + 5 Pull-Ups)
Mobility Finisher
Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
