Monday Sep 30, 2019
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Last week . . . at these reps

Competition Class

Strength

GYMNASTICS

A. 5min EMOM
20sec HS Hold
10sec Transition
20sec Hang from Bar
10sec Transition

B. 5min to work to max deficit kipping HSPU

C. ME UB Strict HSPU

D. 1min AMRAP
Kipping HSPU

OLYMPIC WEIGHTLIFTING

A. 5 x 3 Position Muscle Snatch - building

B. 7 x 1 Snatch

C. 5 x 1 Snatch Pull at max from the day

MetCon

CLASS

10min EMOM
odds: 2 Front Squat
evens: 4 Back Squats
All sets @ 77% back squat 1RM

8min AMRAP
3, 6, 9, 12, 15 . . .
C2B Pull-ups
Burpee Box Jump Overs 24/20

Rest 2min

4min AMRAP
9 C2B Pull-ups
6 Burpee Box Jump Overs 24/20