Wednesday 8/22


Warm-up

High Knees/ Butt Kicks x 2 sets Lateral Shuffle x 2 sets Carioca x 2 sets Toy Solider/Quad Stretch Walking Leg Craddle/ Knee Hug + Spiderman Lunge + 2 sets Banded Good Morning x 10 Banded Row x 10

Strength

Hang Clean (12-15 minutes of work here )

This is a squat clean Looking to take last weeks' work and build upon it. Goal is to do 2x5 sets @ 80% of heaviest weight from last week

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 150m row 5 DB strict press, 40/20# 5 Pull-ups

Finisher

If there is time left in class; If not do it as extra work Heavy farmers walk x 100'x3 sets plank hold - accumulate 3 minutes

Extra Work

A.1: Ring Pull Up (3x4-6 reps)

A.2: Ring Dips (3x4-6 reps)

B: Wall Facing Handstand Push-up Variation (3x2-4 reps * 3 second decent)

Metcon (Weight)

Front Raise x 10 Lateral Raise x 10 Reverse Fly x 10 x 3 sets


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