Friday 22 November 2019

Work Out: 
4 rounds for time of:
25 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Front Squats, 50/35 lbs
12 Dumbbell Push Press, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
– Scales: Strict Pull Ups, light band pull ups, ring rows

Tuesday 19 November 2019

Work Out: 

Complete as many rounds as possible in 14 mins of:
1 Rope Climb, 15 ft
3 Ring Muscle-ups
5 Burpee Box Jump Overs, 24/20 in
7 Toes-to-bars

Suggested Scale: Mix and match as needed or work with your coach on a scale that works for you.

Complete as many rounds as possible in 14 mins of:
3 Ring Rows
3  Dips (Rings, GHD, Bench, Box)
5 Burpees
7 Hanging Knee Raises (or ABMAT Sit Ups)

Monday 18 November 2019

Afternoon Class: Reminder we will be holding and afternoon on-ramp Monday, Wednesday, Thursday!

Work Out: 

Every 1 min for 30 mins: Power Snatch
1 Power Snatch, pick load

Every 1 min for 30 mins.

Super Fitness Robot time / rounds:
80% or higher of 1RM.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
60% or higher of 1RM.