26 August 2018
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.
STRONGMAN SUNDAYS: 11:00 a.m. to 12:00 p.m.
FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
** Lunch at CAVA following Strongman Sunday
STRONGMAN SUNDAY WOD:
Teams of 3 Complete:
AMRAP 5 Minutes: Tire flips
AMRAP 5 Minutes: Prowler Sprints
AMRAP 5 Minutes: D-Ball (or stone) over shoulder
AMRAP 5 Minutes: 10 Sandbag Push Press / 10 Sandbag Front Squats
PLEASE NOTE: This workout will be filmed tomorrow.
OPEN GYM:
Barbell Option:
PAUSE at the Knee Squat Snatch 1-1-1-1-1 (3 Second Pause)
Clean pull + Clean + rest 10 Seconds Squat clean (Build to Heavy Set)
Strict press 5-5-5-5
Superset…
15 Ring rows
Good mornings 3 x 10-12 Reps
Gymnastics Option:
Pull Up Skill Work: Set 6 Minutes on clock and work on your pull-ups BUT choose a kip you wouldn’t normally – i.e. if you always butterfly, work regular chin over bar kipping pull-ups, and vice versa. If you don’t have kipping pull ups, work on kipping (no pull up).
EMOM 8 Minutes: #strict HSPU (S: Perfect Push Ups)
AMRAP 4 Minutes: Strict k=Knees to Elbows.