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Wednesday, November 16, 2016

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Wednesday, November 16, 2016

Congratulations to Justin and Brenda as they welcome their new baby boy Leo into the world.

This weeks Schedule Reminder: As of this week the Wednesday 9:15 am Sweat Class is Cancelled. Do to the Turkey Challenge this weekend, there will be one class available on Saturday at 8:30 and as of right now Sunday Open gym is cancelled. If anything changes we will make sure to post it. Sorry for any inconvenience if you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Knees on box/bench hip bridge x 12-15
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

Skill:
WOD:
 AMRAP in 15 Minutes:

  • 20 Hang Clean
  • 20 Push Up
  • 20 Front Squat
  • 20 Toe to Bar
  • 20 Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Knees on box/bench hip bridge x 12-15
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

Skill:
WOD:
 AMRAP in 15 Minutes:

  • 30 Hang Clean
  • 30 Handstand Push Up
  • 30 Front Squat
  • 30 Toe to Bar
  • 30 Deadlift

*Weight 155/105
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Knees on box/bench hip bridge x 12-15
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

Skill:
WOD:
AMRAP in 15 Minutes:

  • 30 Hang Clean
  • 30 Handstand Push Up
  • 30 Front Squat
  • 30 Toe to Bar
  • 30 Deadlift

*Weight 155/105
Additional:
Mobility