April 12, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!

4/12

Warm-up
Dynamic warm up
(Knee pulls, ankle pulls, high knees, Sampson lunges, crab walk, etc.)
Strength
Spend 20 minutes to establish a 1 rep max back squat.

Recommended reps and percentages
Warm up with 35-55% of 1 rep max and then...
5 @ 65-70%
3 @ 75-80%
3 @ 80-85%
1 @ 90%
1 @ 95%
1 @ 101%
We will be using this as a test for a new strength cycle we will be starting soon.
Metcon (Time)
Every 4 minutes for 16 minutes
3 Muscle ups (Scale 5 Pull ups + 5 Dips)
5 Man makers
15/12 Calorie row
*Scale to make sure that you are completing each set under 3minutes
**Score is total time minus the rest
Optional Accessory
Done after class on your own time
4 sets
8-10 DB Arnold press
Rest :30
10 DB overhead tricep extensions
Rest :30
10 Hammer curls

Site designed and developed by Gerrit Brands