Thursday November 3, 2016

Screen Shot 2016-11-02 at 2.10.55 PM

(Ethan has been great since his return from knee surgery! Every day he gains more and more range of motion and is building up his strength.  So proud of his dedication and commitment to his health and fitness!)

Register for Classes on Mindbody, Post Scores to Whiteboard, and Check-in on Facebook

Strength:

5 Strict Press @ 80% of your 1RM

5 Push Press @ 80% of your 1RM STRICT PRESS

4 Push Press @ 85% of your 1RM PUSH PRESS

4 Push Jerk @ 85% of your 1RM PUSH PRESS

3 Push Jerk @ 85% of your 1RM JERK

3 Split Jerk @ 85% of your 1RM JERK

**After each set of lifts, do 10 PVC overhead squats facing the wall and on the final rep do a 10 second hold on the bottom

 

Level 1 & 2 WOD:

AMRAP in 15 minutes:
9 Power Snatch (115,75)
12 Push-ups
15 Box Jumps (24″,20″)

 

BOOTCAMP:

AMRAP in 15 minutes:

15 Box Jumps (24″,20″)

12 Push-ups

9 Ball Slams (30,20)

6 Burpees

MOD 1: PS(95,65)

MOD 2: PS(75,55), BJ(20″, 3 plates)

MOD 3: PS (45,35), BJ (Step-ups), Knee Push-ups

 

BOOTCAMP MODS:

MOD 1: BJ (20″, 3 plates), Knee Push-ups