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Mon Oct 30
Monday Oct 30, 2017
  • Classes
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    • 8pm

Open Retest

Strength

E2M10M

8 Overhead Lunges
*build to heavy 8r over 5 sets

1 Pull-up Complex
*3 beat swings + 2 swings w/ tap + 1 pull-up (or C2B)

 

MetCon

20min AMRAP

25-ft. (or 10 stationary) overhead walking lunge 95/65
8 Burpees Over the Bar
25-ft. (or 10 stationary) overhead walking lunge 95/65
8 chest-to-bar pull-ups

Coaches Notes

CORE-DIO

Warmup

Glutes

WOD

30min EMOM

A. 30 double unders

B. 15/12 calorie airdyne

C. 7 burpees

D. 10 DB push press

E. 10 goblet KB squats

CORE

10 sec. plank right leg off the ground

10 sec. plank left leg off the ground

10 sec plank left arm off the ground

10 sec plank right arm off the ground

10 sec. plank left leg/right arm off the ground

10 sec plank right leg/left arm off the ground

Rest

10 slow gymnastics situps

tabata hollow and superman

Skill of the week

Acro pyramid

 

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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Eric Barber

Founder & Coach