April 23, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/23

Warm-up
Coaches choice
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 10lbs)
*You must go unbroken without re racking the barbell. If you didn’t test your back squat before the program started, start with a reasonable weight. You will build by 5lbs every time you do this over the next few weeks so it is important to stick to your percentages and add your scores to Wodify to keep track!
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP
5 Bar facing burpees
10 Push jerks 135/95
15 Box jump overs 24/20
***Scale the weight to ensure constant movement. You should be able to hit your first 2 sets unbroken.
Cool Down
2:00 Couch stretch (left)
2:00 Couch stretch (right)
Optional Accessory
3 sets
10-12 seated DB strict press
Rest :30
10-12 db bent over row (Both arms at the same time)
*Spend 1 second at the top of each of each row and feel like you are pinching your shoulders back.

Site designed and developed by Gerrit Brands