Wed, 01.15.20 Fu

Announcements:

A. Weightlifting tonight at 6:30p, side 2.

Programming is . . .

Hang clean and jerk ladder

6 rep

5 rep

4 rep

3 rep

2 rep

+

Front SqT

1RM with :4 second pause

+

30-40′ Yoke walk x 5-6 working sets – superset with bent over barbell rows, 5-6 heavy reps

B. Our new class MOVEFREE is back today, 9a. Mon, Wed, Friday. Free for first two weeks to. Invite friends , family etc

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Function:

Gymnastics:

A. AMRAP 10 for movement > intensity

2 wall walls

5 strict t2b / knee tucks

10 alt single leg squats (to box)

1 rope climb / 5-6 strict pull-ups

Conditioning:

A. MAP Training

Amrap 20 @70-80 sustainability

15 Russian kb swings 53/35

15 box jumps 24/20 – step down

15/12 cal row

15 wall balls 20/14 to 10’

15 abmat sit-ups

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