3/14/2018

3/14/2018

As we come up on the middle of the week tomorrow stay motivated. Get in the gym and crush whatever comes your way. You all have goals to meet so stay consistent!!!

Workout of the Day:

1) Coach led Warm-up

2) 4xME set of strict HSPU+Kipping HSPU. How it will work is complete a max effort set of strict HSPU and then without coming off the wall complete a max effort set of kipping HSPU.

3) Complete as a descending ladder from 11-1 reps of
DB Snatches alternating arms 50/35
DB Goblet Squats 50/35
HSPU

4) 3 rounds not for time
25 V-ups
20 Hanging legs raise (these should be super strict no kip swings)


Competition Programming:

1) 7 minute AMRAP of
100m Run
12 Push Presses 115/80
5 Minut Rest
then
7 Minute AMRAP of
50 Sit-ups
10 AB Wheel Roll outs
50 2 count Flutter kicks

2) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277