Tuesday November 22, 2016

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(Congratulations to Julia on hitting TWO big PR’s on her deadlift. This was the first one she puled up and right after this one she did it again, ending up with 145#!  Way to go! We are so proud of you!)

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

Strength Session:

Back Squat


**The sets of 1 will be at 75%, 85%, and 95% of your 1RM

**The sets of 10,20,30 will be at 60%, 50%, and 40% of your 1RM

**In between each set, work on MU technique in the following order: 5 MU transitions on the low rings, 20 hollow rocks, 5 MU Transitions on low rings but make the a little higher, 20 supermans, 5 jump to transitions on high rings if able OR another set on the low rings but with feet elevated on the box


Level 2 WOD:

6 Rounds for time:
3 Muscle-ups
2 Snatch (135,95)


Level 1 WOD:

6 rounds for time:

6 Pullups

4 Band Ring Dips

2 Snatch (95,65)



TABATA #1: Clapping Push-ups (Go on your knees if you need to make this an effective workout)

TABATA #2: Jumping Squats (Can switch to goblet squats if the jump is too much

TABATA #3: Hollow Rocks

TABATA #4: Push Press (no more than 55#… going for lots of reps)

TABATA #5: High Knees (Move those legs FAST! Make sure knees get up higher than hip crease. Score will be L+R=1)

TABATA #6: Side/Side twists with plate (35,25)(L+R=1)

*Rest 1 minute between each set of TABATAs. You will have 6 scores. The lowest number on any give round for each exercise.

Level 2 MODS:

MOD 1: MU (3 Jump to Transitions + 3 Rings Dips)

MOD 2: MU ( 3 C2B Pull-ups + 3 Ring Dips)


Level 1 MODS:

MOD 1: Snatch (75,55)

MOD 2: Band Pull-ups, Box Dips, Snatch (45,35)