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  • Trevor Phillips

Tuesday September 3rd, 2019

We will be picking and announcing our winner of the "persistence program" this week. It was great seeing so many of you on show up on a consistent basis .


Warm-up


ALL : Metcon (No Measure) Teams of 2 Accumulate 120 wallball sit up to wall sit toss. Person A will perform a sit up with wallball, at top of sit-up throw ball to Person B who is holding a wallsit (10 feet apart)

*switch every 20


Structural Strength

ALL : 3 rounds for quality (3 sets of 10 reps for each. ) 10 Db bench press 10 Pendlay row 10 Front rack KB lunge steps (5 per leg)Keep rest limited between movements and rest :90 between sets. Flat backs on rows and tight core on front rack lunge


Metcon

OPEN Track: Metcon (Time) Every 5 min X 5 Run 400/ Row 500 6 Turkish get UPS (3 per side) (53/35) 8 Single arm Kb thruster (per side) (53/35)

*track time it takes to complete each round. Looking for 1 min + of rest. Adjust weight as needed. Goal is to use same weight for turkish get up as thruster. Can use DBS if kettlebell weights are limited


LIFE Track: Metcon (AMRAP - Rounds) 25 Min Amrap Run 200 meter 20 mountain climbers (R+L = 1) Run 200 meter 20 (DB) Goblet squats Run 200 meter 20 Leg lifts over DBS

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