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