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FRIDAY 170127

Warm-up:

Individual….

Assault Bike 2 minutes

15 Leg Swings

Pigeon Stretch each side 1 minute

Group…

Spiderman Crawl Down

High Knees Back

Perfect Stretch 5 Times each side

15 Slow Squats

 

Strength:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

 

Fitness:

Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups

 

Performance:

Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups

15 minute time cap

Mobility:

Cobra Pose to open up abs and hips

Mash Lats on Roller

Roll Posterior and Quads

 

Box Brief:

********This upcoming Friday and Saturday we have the privilege to host a nation wide movement seminar at our box!  Due to the seminar being held on Friday night and all day Saturday (27th and 28th) we are going to hold classes as follows:
Friday, 27th:   (all classes as usual except evening) 4:00pm and 5:00pm classes; no barbell class
Saturday, 28th:  No Classes
Sunday, 29th:  1:00pm and 2:00pm Classes
**********ALSO thank you all in advance for your patience as we finish demolishing the wall this week!  We are getting super close to being ready to roll in the new space AND to expand the current main gym area!
***********Don’t forget to sign up for the Open Tournament!  Sign up sheets are next to the iPad…Feb 1st is the deadline!**

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