Week of 8/27/2018 - 9/1/2018

PROGRAMMING FOR WEEK OF 8/27/2108 - 9/1/2018


ANNOUNCEMENTS

Program Write up in Emails. 

LABOR DAY HOURS - All regular classes cancelled

ONE MEGA CLASS @ 9:30am (Normal Programming)


MONDAY
4x12 @ 4110
A) KB/DB RDL
R60sec btwn sets
*Tempo and hinge are most important
+
B) 1-8-1 Ladder
Russian KBS (70/53)
+
10min of 30on/30off
Burpee
Score= Total Reps

Cool Down
4x10 Jefferson Curls
https://www.youtube.com/watch?v=NFXqqvZGAHY

These should be done by 95% of members with 10lbs or less. Specially if you experience back pain.

You should pull yourself upright by the tightening of your midline. NOT your low back.


TUESDAY
Kipping Tech and Practice
+
AMRAP in 35min:
10 Unbroken C2B Pullups
Immediately sprint to Carroll and back
(Rest 3min)

Scale: > 10 Chin Over Bar Pullup > 10 Banded Strict CTB Pullup > 12 Jumping C2B

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY
E2MOM for 20min:
5 Thruster challenging Thrusters from Rack
+
3RFT:
10 Push Jerks (115/75)
12 Burpee Over Bar
*4min Cap

R8min

3RFT:
10 Push Jerks (115/75)
12 Burpee Over Bar
*4min Cap
 

Cool Down
Accumulate 10min Total in a Mixture of Front and Side Planks


THURSDAY
6 Sets
400m Run
Rest 1:1

Cap 2min per run

+
3 Rounds For Quality:
10/10 Lawn Mower Pulls
20 Weighted Anchored Situps
20 Barbell Bicep Curls

Cool Down
Strict Pullup Emom


FRIDAY
Power Snatch Tech and Practice
+
EMOM x 10min:
Moderate Weight Power Snatch
+
AMRAP in 14min:
20 KB Snatch (53/35)
50 DU
 


SATURDAY
2 RFT or 20min AMRAP:
50 Wallball
40 Abmat situp
30 KBS
20 Toes to bar > Situps
10 Burpee pullups > Burpee Jumping Pullup from ground > Burpees