Wednesday November 7, 2018

November 6th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Gold (55+) – 2:30pm

Strength / Skillwork

Bulgarian Split Squats
5 – 5 – 5+ – 5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Hold dumbbells at sides for weight.
Start each set with the left leg first.
Use 30% of 1RM Back squat for these percentages.
*USE SMALL PURPLE YOGA MATS ON THE BENCHES SO THE BENCHES DON’T TEAR!*

WOD

3 Rounds:
1:00 Assault Bike
1:00 Ring Mountain Climbers (2ct.)
1:00 Russian Twists with Medicine Ball (2ct.)
1:00 Rest

RX+: As written with 20#/14# Med Ball
RX: Regular Mountain Climbers, 14#/10# Med Ball

You can start at any station, but then go in order. But everyone will rest at the same time.

 

Elements

3 Rounds:
1:00 Calorie Row
1:00 Mountain Climbers (2ct.)
1:00 Russian twist with plate 15#/10# (2ct.)
1:00 Rest