Wednesday, November 27, 2019

Hello all!

Happy Wednesday.

Just a quick update on the gear. We will have kids gear up on the site by the end of the week from Golden Custom Apparel!

As well remember that on Wednesday night we have comp class from 630 to 830.

Come check out the class at 630 and then try some Olympic Lifting and Gymnastics afterwards.

Athletics - 6/12/430/530

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

24 minute AMRAP

15/12cal Row/Ski/Bike

12 T2B/Leg Raises/Knee Tucks

50 DU’s

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Strength in Mobility

4 sets of 5 reps Front Squats

We will load up a few barbells after this and work on our front rack position. Hold a 3 second pause at the bottom of each rep and focus on driving up through the middle of foot and keeping those elbows high.

Stars 4 Life - 10am (CF782)

Strength

4 Sets

4 Back Squats

8 DB Snatch

12 MB Situps

Conditioning

12 minute Partner AMRAP - alternate movements

4 Shuttle Runs

8 Burpees

12 Situps

16 Squats

20 Lateral Hops

782 Kids - 330pm

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

6 minute AMRAP x 2 - Skill Work In between

9cal Row/Ski/Bike

6 T2B/Leg Raises/Knee Tucks

30 seconds skipping

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Learning Strength

Learning or Reviewing the Front Squat in between AMRAPs

782 Competitive Class - 630pm - 830pm (CF782)

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

24 minute AMRAP

15/12cal Row/Ski/Bike

12 T2B/Leg Raises/Knee Tucks

50 DU’s

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Strength in Mobility

4 sets of 5 reps Front Squats

We will load up a few barbells after this and work on our front rack position. Hold a 3 second pause at the bottom of each rep and focus on driving up through the middle of foot and keeping those elbows high.

Olympic Lifting

Build to a heavy Clean & Jerk in 10 minutes

Gymnastics

15 - 12 - 9 - 6 Bar MU’s

25’ - 50’ - 75’ - 100’ Handstand Walk

- Team 782