26 August 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.

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.