Monday Nov 26, 2018
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

To the Max

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

B) Snatch -- Doubles
@ 60/65/70/75/80
/85/80"

C) 3 x 10s descent + 10s Hold OHS

 GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 15min clock:
"1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on"
*use spotter if needed
"*if you miss a strict MU,
continue on with kipping"
"*if you miss a kipping MU,
start back @ 1 + 1"

 CORE

3 Rounds for Quality
"20s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor) "
5 SLOW GHD Back Extensions
10 Banded Pallof Press

 

MetCon

CLASS

15min to find:

1RM Front Squat

5 Rounds for Time:
10 Squat Clean & Jerk
50 Double Unders

Rx = 155/105
Rx+ = 205/135