Friday!

Reminder we are only having 9am and 10am this Monday, 11/11 Veterans Day. 

WOD for 11/8/19

4 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •40 sec Barbell Rotation •20 sec Rest 

3 sets of: •10 Cossack Squats (add KB for a goblet squat) •15 Barbell Glute Bridges •8-10 Russian Step Ups (each side) 

Complete 5 sets of 3 Tempo Front Squats + 1 Front Squat *Start around 60-65% of your 1RM Front Squat* **Increase to a heavy load where you are able to maintain control through the full ROM** 

In 3 sets, complete as many reps as possible in 3-minute intervals: •Buy in: 12/18 Calorie Bike/Row/Ski Erg Then, with the remaining of the 3-minutes, complete: •Max Dumbbell Cluster #35/50 (M50+ #25/50) **Rest 2-minutes between working Intervals.** 

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