Wed, 120518 P

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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Performance:

Warmup:

1 min row

2 Rounds

5 strict pull-ups

10 push-ups

:45 sec row

2 Rounds

30’ft running high knees

30’ft running butt kicks

30’ft high skips

:30 sec row

10 v-ups

10 BB push presses

10 BB goodmornigs

5-7 kipping pull-ups

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A. Back SqT :

:15 back rack hold with 20% more than attempt, unload extra 20%, then, rep Heavy

X 5 sets ascending with an attempt at 5RM.

*Make sure before each set, you unrack the bar and stand for :15. Your unrack weight at least 20% heavy. Then strip and perform your set.

B. MAP training

AMRAP 7 @90%

4 burpee muscle Ups

8 t2b

12 wall balls

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Post class:

Bike option:

5 min @70-80%

Rest 1:30

5 min @90+%

Rest 3 min

5 min @little harder pace than initial

Rest 3 min

5 min @90+%

Into 5 mi cool down

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Becomplete:

1. Serratus single arm punch: 3 sets x15 reps **each

**weighted if possible

2. Tabata holds

HS hold & Ring support holds **switch every round- :20 sec on/:10 sec off x8 rounds

3. Bent over DB back shrugs: 3 sets x15 reps **challenging weight

4. Crossover Symmetry

5. 5 mins lying vertical on foam roller

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