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THURSDAY 170216

Warm-up:

Individual….

Row 500m

15 Leg Swings

15 Back Extensions on GHD

Group…

15 Waiter Bows

4 Banded Partner Runs

Review Zombie Deadlift setup

 

Strength and Skill:

Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 2-3 minutes between sets.

 

Fitness:

For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

 

Performance:

Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

12 minute time cap

Mobility:

Banded Hamstrings

Roll Posterior

LAX to Glutes

 

Box Brief:

*******Starting next Wednesday, February 22nd, we are starting our new class time of 8:30am due to growing class sizes.  We will offer it Monday, Wednesday, and Friday.

********Showers are now available for use.

********THIS Saturday (18th)…we are replacing/upgrading the flooring in the main gym after the 9:30am class.  If you purchased a stall mat those will be ready for pick up at 10:30am.  If you would like a ‘cash out’ to Saturday’s workout please feel free to stick around and help us move 10,000 pounds of flooring…any bit of muscle would be greatly appreciated…and there may be doughnuts.

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