Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!
Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.
Front Squat 3-3-3-3-3 (25X1 Tempo)
Notes: Tempo Description HERE. Athletes will increase weights with each set.
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Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.
3 x Bench Press
Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…
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WOD
5-10:00 Metabolic Conditioning
Pause Front Squat: 205 x 3
Bench Press EMOTM: 235 x 3 (30 reps)
WOD: 20Kg
Pause Front Squat: 205 x 3
Bench Press EMOTM: 235 x 3 (30 reps)
WOD: 20Kg
“Pause Front Squat”: 135 X 3
“Bench Press EMOTM”: 125 X 3
Kettle Bells and Sprints – Yeah!
“Pause Front Squat”: 135 X 3
“Bench Press EMOTM”: 125 X 3
Kettle Bells and Sprints – Yeah!
Pause Front Squats: 145×3
Bench Press EMOTM: 95×3