BRING A FRIEND DAY

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 5 Kipping HSPU
Rest 90s between sets

B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest

C. 5x5 Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week

D. Accumulate 1:30min in free standing HS

E2M14M
1 Bench Press (heavier than last week)
1 Bent Over Rows (heavier than last week)

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

 

MetCon

CLASS

12min EMOM

odds: 1 Push Press (from rack)
evens: 10 Alternating DB Bent Over Row (5L,5R)

In Teams of 2:
15min AMRAP
Run 200m (together)
30 Burpees (alternating onto 45# plate)
40 Wall Balls 20/14 (*1 partner works, 1 hangs)