Full change over to Triib tomorrow (Wednesday). We will not be using Wodify after today.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Squat clean thruster
2 max rep attempts ring dips
AMRAP in 12 Minutes
4 Clusters @ 70% 1 RM
10 Ring dips
15 Abmat Sit-ups
Have you downloaded Triib and updated your profile and entered your credit card number? Please make sure to do this today.
We begin using Triib tomorrow (Tuesday) for reserving classes!!
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Power Cleans
Focus on 1st pull
EMOM for 10 Minutes
Odd: 6 Power cleans @ 65% 1 RM
Even: 3 Shoulder to Overhead – same weight
EMOM for 10 Minutes
Odd: 12 Wallball 20/14
Even: 6 HSPU
Rest Day
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Thrusters
2 x max rep attempts GHDSU
3 reps @ 60%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
21 Calorie row
21 Thrusters @ 95/65
15 Calorie row
15 Thrusters
9 Calorie row
9 Thrusters
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Deadlift
2 max rep attempts HSPU
AMRAP in 14 Minutes
200 meter run
15 Push-ups
20 DL 135/95
15 Abmat sit-ups