22 July 2018

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SUNDAY SCHEDULE: 

GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m.

SPIN FIT:  10:00 a.m. to 10:45 a.m.

OPEN GYM:  10:00 a.m. to 12:00 p.m.

FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.

 

OPEN GYM: 

Barbell Option:

1) Build to Heavy Snatch
2) Build to Heavy Clean and Jerk
3) Clean and Jerk Cluster @ 90% of Day’s Heavy
1-1-1 for 3 sets
4) Weighted Tabata plank hold (8 Rounds – :20W/:10R)

Gymnastics Option:

1) Death by T2B (if less than 5 Rounds, repeat)
2) 30-20-10

  • Ring row
  • Ring push-up (keep the body tight/avoid worming)

3) Accumulate 2mins of L-sit hold on paralettes or rig (Scale to tuck sit/hang)