Don’t Forget! We have a scheduling issue this week, please note all classes on Wednesday evening will be canceled.
Fitness
A.
Four sets of:
Deadlift x 4-6 reps
Rest 45 seconds
Single-Arm Dumbbell Strict Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B.
Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Row)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Time cap: 12 minutes
Performance
A.
We’ve completed 1 cycle of the Wendler Lift System. If in January, you completed all sets (5-5-5+, 3-3-3+ and 5-3-1+, you may continue on, otherwise, work your missed sets before moving on.
A. Front Squat
Add 10# to your 1RM, take 90% of that number, then complete the following sets:
5@65%
5@75%
5+@85%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
B.
Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Row)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes