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WEDNESDAY 181121

Announcements:

-There will be “NO” classes this Wednesday evening, but will have Open Gym from 3:30-5:15pm.

-Black Friday workout at Central Park at 11am

-Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know)

-Christmas Party November 30th 37 Main at 7pm (must RSVP to save a spot)

-No classes the evening of November 30th due to Christmas Party.

 

Warm-up:

Individual…

Foam Roll lower body

Bike 2 minutes

Group…

200m Jog

10 Inchworms

10 Cossack squats

10 Rev lunges

10 Narrow squats

10 Sumo squats

10 Glute bridges

10 Glute bridges with heels down, toes up

10 Hollow rocks

Review Back Squat…take 5 minutes to build to working weight.

 

Strength and Skill:

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

Take 14 minutes to complete.

 

Fitness:

For time:
800 Meter Run
80 Alternating Dumbbell Snatches
40-Walking Lunges with Dumbbell/KB Farmer’s Carry
800 Meter Run

Performance:

For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
40-Walking Lunges with Dumbbell/KB Farmer’s Carry (50/35 lbs)
800 Meter Run

Time cap of 18 minutes.

 

Mobility:

Mash Quads

Roll Posterior

LAX to Glutes

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