fri 1/3


Fun little warmup

You know nothing is more ridiculous than having “rules” in a warmup. The goal is to raise your body temp, loosen your muscles with some stretches, and lubricate your joints.

Weightlifting
Back Squat (3×3 85%)
Front Squat (3×3 85%)
Shoulder Press (3×3 85%)
Power Clean (3×3 85%)

Metcon
Hips Gone Bad (AMRAP – Reps)
1 min at each station, 1 min rest after each round
3 rounds
Burpees
Box Jumps 24/20
KB Swings 55/35
Pushups
Situps
6AM AND 7AM CLASSES ONLY!!!!

Afternoon Class
2012 Games Chipper (Time)
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24 / 20 box)
10 Thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24 / 20 box)
10 Overhead squats (155 / 105 lbs)