Thursday, 9/22

Mobility
Thoracic spine work!
 
Strength/Skill
RX and Level 3 Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)
 
L-2 and L-1Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1
 
Metcon
Three rounds for time of:
Run 400 Meters
15 Push Presses…
15 Burpees over barbell
 
RX135/95
L-3 95/65
L2 DBPP + reg burpeees
L1 300m run + 10 DBPP + 10 reg burpees
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.