11/14/2017

11/14/2017

Well sorry if the power outage got in the way of your workout. We will be back to operating normal hours tomorrow. Look forward to seeing you all in the gym.

Workout of the Day:

1) Coach led Warm-up

2) 5 rounds for time of
12 Burpees
12 Box Jumps 24/20
9 Pull-ups
9 Ring Dips
6 T2B
6 HSPU

3) “5 Minute Abs”
5 Minute AMRAP of
20 V-ups
20 Russian Twists


4) Mobility/Stretching


Competition Programming:

1) Work up to a 5RM Power Snatch

2) 5x3@ 85% of above

3)1xME Set of Ring MU
then 7x3 Ring MU resting 30 seconds between sets of 3

4)  8 Minute AMRAP of
15 Calorie Row
5 DB Snatches Left Arm 80/60
15 Calorie Row
5 DB Snatches Right Arm 80/69

5a) 3x20 GHD Sit-ups
5b) 3x10 Ab Wheel Roll outs

6)Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277