9 October 2018

 

STRENGTH: 

PART 1:
Level 1
Superset
Back Squat:  1-1-1-1-1
WITH
Toes to bar: Accumulate 6-10 perfect reps between each set

Level 2
Back Squat 1-1-1-1-1 (With  10-15 TTB (goal is unbroken)

PART 2:
STRENGTH ENDURANCE
Back Squat
10 @ 65%-75% of day’s heavy single

WOD: 

Partner Workout:
AMRAP: 8 Minutes
P1 Runs 400m; P2 Completes Max KB Swings (Rotate after each run) Score is total KB Swings as a team.

Rest 2 Minutes

AMRAP: 8 Minutes
P1 Runs 400m; P2 Completes Max Hammer Swings on Tire (rotate after each run). Score is total Hammer Swings as a team.

 

CORE/RECOVERY: 

Coach led stretching and recovery foam roll

 

**CLASS ENROLLMENT POLICY: 

Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.

 

 

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