FRIDAY 7.19.2019

FRIDAY 7.19.2019

PLEASE NOTE:

THE 11:00AM AND 11:30 AM CLASSES ARE CANCELLED TODAY.

OPEN GYM WILL BE FROM 2:00PM-3:30PM.

SORRY FOR ANY INCONVENIENCES.

STRONG

Warm-up

Weighted Step-ups

3 sets of 8 reps each leg

Moderate weight

Weightlifting

Power Clean + Push Jerk

Take clean from above knee.

EMOM for 5 rounds 70%

STRENGTH

Back Squat

3 @ 70%

3 @ 85%

3 @ 80%

3 @ 85%

METCON-BURN

CONNECTIVITY

Handstand Complex 3

0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

Metcon

"Skippy"

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.