11-22-17

11-22-17

REMINDER FOR THIS WEEKS SCHEDULE!

WEDNESDAY-NORMAL HOURS

THURSDAY-CLOSED

FRIDAY- ONLY A 10AM/12PM CLASS

SATURDAY- 9AM CLASS


WARM-UP

2 Sets

-90sec Row

-8 Empty Bar Tempo Front Squats


STRENGTH

5 Sets of 4 Reps

-Tempo Front Squats (3secs down/2secs in bottom)

*Heavier than last weeks 5 reps


WOD

EMOM-every 3mins for 18mins

2min Amrap

-Row Sprint 15/12 Cals (RX+ 18/15)

-Max Reps on listed exercise in remaining time!

*Rest 1min*

_______

*Exercises:

Set 1, 3, 5- Kettlebell Swings (53/35) (+70/53)

Set 2, 4, 6- Wall Balls (20/14) (+30/20)

*Aim to be done with the row by a max of 1min in order to have at least 1min to work on the exercise….scale as needed, as it states this is a SPRINT!!!-NOT A PACED ROW!


CORE WORK (after class if need be)

3 Sets

1min Weighted plank

30sec Side plank

30sec Side plank

30sec Hollow Hold

60sec Rest

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