Friday 05/10/18

Friday 05/10/18

A. WARM-UP x3

-x10 PVC shoulders

-x5+x5 PVC full moon

-x10+x10 leg swings

-x10 floor hip openers + PVC OH press

-x5 OH squats

-x5 tuck jumps

 

B. E2M FOR 12MINS – BACK SQUAT

-x5 @60%

-x4 @70%

-x3 @80%

-x2 @90%

-x1 @95+%

-x1 @100+%

 

BARBELL WARM-UP

-x2 snatch DLs (start from snatch starting position and DL like you would snatch)

-x1 shrug from each position (from high hang to hang to floor)

-x1 high pull from each position

-x1 power snatch from each position

rest

show complex (snatch DL, hang squat snatch, squat snatch from just below knee)

 

C. EMOM FOR 8MINS

x1 snatch DL + x1 hang snatch + x1 snatch just below knee @65-70%

 

D. WOD – 6MIN AMRAP

6 OH squats

6 burpee box jump overs

 

(RX: 60kg/40kg, Sc: 40kg/25kg , Beg: 20kg/15kg)

 

 

 

6:10 class

A. WARM-UP

TABATA1

-jumping jacks

-squat + side leg raise

TABATA2

-mountain climbers

-inchworms

 

B. EMOM FOR 6MINS

min1: 40sec plank

min2: 20sec side plank +20sec side plank

C. E2M FOR 12MINS

set1: 15cal ski-erg

set2: 30 KB swings

 

REST 2MINS

 

E2M FOR 12MINS

set1: 30 box jumps (or weighted step ups)

set2: 20cal row

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