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Blog Monday, 9.17.2018

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Monday, 9.17.2018

  • by rbwrv
  • September 16, 2018

Monday, 9.17.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Beginning on Monday, September 17, 2018 there will be no open gym time during our busier classes (5:30am, 4:00pm, & 5:30pm) This means that there will be no outside programming, lifting or WODs during those class times.

Daily Open Gym Times will be as follows:
8:00-10:00am , 3:00-4:00pm*, 5:00-5:30pm , 6:30-7:30pm* (*except Fridays)

WARM UP
200m Run
3 Rounds-
10 Air Squats
10/10 Hip Circles
10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Overhead

STRENGTH
5×3 Tempo Pause Back Squat
3.3.X.1 tempo @ 70%
3.3.x.1= the athlete will take 3 seconds to descend to the bottom of the squat (3.3.x.1), hold the bottom of the squat for 3 seconds(3.3.x.1) explode up to the top (3.3.x.1), and then rest for 1 second before starting their next descent (3.3.x.1)

CONDITIONING
15 min AMRAP-
9 WallBalls
6 HSPU
3 Squat Cleans 185/125#

ACCESSORY
Foam Roll Mid-Back, Glutes & Hamstrings

 

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