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Blog Monday, 11.26.2018

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Monday, 11.26.2018

  • by rbwrv
  • November 26, 2018

Monday 11.26.2018

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

Open Gym 8:00-9:00am, 3:00pm-4:00pm

Beginning November 26th, we will discontinue our 8:00am & 6:30pm classes until January 22nd. There will still be Open Gym from 8:00am-10:00am Monday – Friday

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Overhead
Shoulder

STRENGTH:
Warm- Up Sets:
1x 10 reps @ 40% of Work Set
1x 8 reps @ 60% of Work Set
1×5 @ 80% of Work Set
* 3 minute rest
Work Set:
20 Reps of Back Squat @ + 5-15lbs from last week (OR 50-55% 1RM)

CONDITIONING
‘Workout 18.1’
Complete as many rounds as possible in 20 minutes of:
8 Toes 2 Bar
10 SA DB Hang Clean and Jerks 50/35#
14/12 Calorie Row

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