Warm-Up:
2 rounds
30 single unders
10 band pull aparts
10 sit-ups
10 arm circles forward and backward
Skill/Strength:
A. Rope Climb Techniques / Rope Lowers
A. Rope Climb Techniques / Rope Lowers
B. Back Squat 3 x 5; add weight from Monday
C. Dumbbell snatch.
D. Russian lunge
E. Ball Slam
MetCon:
AMRAP 10:00:
10 Ball Slams
10 R Russian Lunge
10 Ball Slams
10 L Russian Lunge
Group:
Warm-Up:
30 jumping jacks
10 walking lunges
10 dislocates
10 front leg swings/side
Group:
Warm-Up:
30 jumping jacks
10 walking lunges
10 dislocates
10 front leg swings/side
Strength:
A. 18:00 In six sets or less, build to a 1RM Front Squat
B. DB/Plate External Rotations 2 x 8-10/side; rest :$5 between sides
MetCon:
AMRAP 20:00
In teams of two, alternate every 10 reps:
20 Thrusters
20 Pull-Ups/Ring Rows
20 Burpees
A. 18:00 In six sets or less, build to a 1RM Front Squat
B. DB/Plate External Rotations 2 x 8-10/side; rest :$5 between sides
MetCon:
AMRAP 20:00
In teams of two, alternate every 10 reps:
20 Thrusters
20 Pull-Ups/Ring Rows
20 Burpees
Schedule Next Week (Sunday November 1st - Saturday November 7th)
Sunday: 5:00 (Foundations) 6:30 (Group)
Monday: 6:00 (Foundations) 7:00 (Group)
Wednesday: 5:00 (AM); 6:00 (PM) - open to both
Friday: 5:00 AM (Group)
Saturday: 9:00 AM
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