11.14.16 “In Bill We Trust” – we hope

November 13, 2016

Poetry in Motion!!! Watch all the way for the sick slo mo action!!!

Looking forward to starting our Olympic Lifting Phase of the season. Every Friday will be our EMOM of Squat Snatches and Squat Clean and Jerks. This phase of the periodized season will last about 8 weeks and lead up to a huge 1 Rep Max Testing Day.

FITNESS & LIFESTYLE

STRENGTH
Over Head Squat
3-3-3-3-3-3-3

METCON
5 Rounds
15 Overhead Reverse Lunges (95,65)
35 Double Unders

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Long Interval
4 Rounds
1k Row
or
800m Run
or
4 Minute Assault Bike for Calories

REST 2 Minutes between Rounds

CORE
4×15-20 GHD Situps

 

SPORT & PERFORMANCE

A. WARM UP
4 Rounds
1000m Row
Rest 2 minutes between rounds

B. OLY
Over Head Squat
3-3-3-3-3-3-3

C. METCON
5 Rounds
15 Overhead Walking Lunges Steps (115,80)
45 Double Unders
(Sub Reverse Lunges if walking space is limited)
14 Minute Cap

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