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Wednesday, October 17, 2018

16
Oct

Wednesday, October 17, 2018

GROUP WARMUP
5 minute AMRAP –
:30 bike
5 hang power cleans
5 barbell front squats
1 rope pull
5 burpees
POWER CAPACITY
5 minutes to complete, as fast as possible,
18/15 calorie Airbike
8 power clean RX 95/65
4 rope pulls
On the 6 minute mark, into
As fast as possible,
14 bar facing burpees
8 power cleans
100 meter sled push
*11 minute cap
*Score is times
*Heats of 9 every 11-12 minutes
TRIPHASIC CONCENTRIC
4 sets –
3 Hex bar deadlifts
Tempo: controlled down, up as fast as possible
3 Single leg dumbbell split squat (each leg)
Tempo: controlled down, fast up
MOBILITY
2 sets –
:30 frog stretch
:30 each side twisted cross

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