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Blog Thursday, 10.4.2018 

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Thursday, 10.4.2018 

  • by rbwrv
  • October 3, 2018

Thursday, 10.4.2018 

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

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
400m Run
Barbell Warm-Up

Front Rack
Hips/ Ankles
Posterior Chain

STRENGTH
15 minutes to work to heavy
3 Hang Clean
(unbroken- do not drop)

CONDITIONING
Open Workout 14.3
AMRAP in 8 minutes
10 Deadlifts (135/95 lb)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lb)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lb)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lb)
15 Box Jumps (24/20 in)

ACCESSORY
Mobilize & Foam Roll

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