11/1/2017

11/1/2017

We are back to normal classes. I hope everyone was able to enjoy their halloween. 

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Bench Press

3) 5x3 Bench Press using 90% of todays heaviest weight

4) For time complete 4 rounds of
800m Run
20 Push Presses 95/65

5) Mobility/Stretching


Competition Programming:

1) Work up to a 3RM Power clean

2) 5x2@ 80% Of above

3) Take 10 Minutes to work on Handstand walks

4) For time complete
50 HSPU
40 Pull-ups
30 Jumping Squats
20 Ring Dips
10 Bar Muscle-ups

Notes: If you have a weight vest wear it

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277