Monday Monday Monday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Good morning
– wall facing goblet squat
– TGU 2/side
– double under

Then

FITNESS-
A1. Front Squat x 5 x 3
A2. Pull up variation x 5 x 3
B. RDL x 5 x 3 sets
+
15-12-9
goblet squats
hanging knee raises
+
21-15-9
kb swings
abmat sit ups

PERFORMANCE-
A.1 Front Squat @ 70% x 4 x 3 sets
A.2 weighted pull up x 4 x 3 sets
B. RDL x 3 x 3
+
15-12-9
FS @ 155/95
T2B
+
9-12-15
Squat clean @ 135/95
K2E

ANNOUNCEMENTS:
– Check the WOD board for clinic dates with coach Dan and Cesar. These clinics will be 90 minutes and focused on the specific skill of that days clinic.
– This Saturday we will be adding a 9am class to the schedule.
– remember that every Wednesday at 6:30pm and Saturday 10am is our friends/family free intro class!




Leave a Reply

Your email address will not be published. Required fields are marked *