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THURSDAY 170413

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

15 Dislocates

Group…

15 Good Mornings

15 Jumping Spiders

15 Squats

Review the Clean

 

Strength and Skill:

Every two minutes, for 16 minutes (8 sets) of:

Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpees
15 Russian Kettlebell Swings
20 V-Ups


Performance:

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar

 

Mobility:

Couch Stretch for hips

Mash Quads and IT Bands

Roll Posterior and Thoracic

 

Box Brief:

*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm.  We will provide meat and a jumpy…kids are welcome.
*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

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