10/11/2017

10/11/2017

For next Monday the 16th we will be canceling the 10:00AM class. Every other class will be normal. Just want to give a heads up to this change. Keep kicking ass this week everyone!!!

Workout of the Day:

1) Coach led Warm-up

2) For time complete
150 Hang Cleans 75/55
Starting at go complete 10 Push-ups and then repeat the 10 Pushups every 2:00

Notes:
To be clear these hang cleans are with a squat.
At 3-2-1 go you will start with the 10 Pushups and then move into the hang cleans. At the 2:00, 4:00, 6:00 etc…. mark you will complete another 10 Pushups so on and so forth till the 150 Hang Cleans are complete.

3) Not for time complete 3 rounds of
10 Ab Wheel Rollouts
20 2 count flutter kicks

4) Mobility/Stretching


Competition Programming:

1) Find a 1RM Bench Press

2) 12 Minute AMRAP of
20 Deficit Push-ups
50 Double Unders
15 Push Presses 95/65
50 Double Unders

3a) 3x45 Second Hollow hold
3b) 3x45 second L-sit in the rings

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277