Please be sure to check our schedule for class times and open gym hours during this holiday season!  Mahalo!

STRENGTH:

#squat 

Every 2 minutes: 

Tempo Pausing Back Squat

One repetition is as follows:

4 Second Negative
2 Second Pause (in squat)

The standing phase is at regular speed – no tempo assigned here or controlled speeds.

Set #1 – 60% of 1RM Back Squat
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68%
Set #6 – 70%

BeachFit will do:

EMOM 12

Min 1: 8/6 Cal Bike  Rx+10/8

Min 2:  10 Air Squats + 5 Pushups

WOD:

#belly flop

21-15-9:

Box Jump Overs (24/20)

Power Cleans  *BeachFit will do KB Swings

CTB Pull-Ups

Front Squats *BeachFit will do KB Goblet Squats

Lateral Barbell Burpees

Push Jerks  *BeachFit will do KB Push Press

Rx 115/75lbs (Rx+135/95)

*Complete 21 Reps of each movement, then 15 reps of each and finally 9 reps of each! 

CASHOUT:

#dubs and mups

Not for Score:

Set #1: 40% of Max Ring MU + 75 DU + 40% of Max Ring MU

Set #2: 35% of Max Ring MU + 75 DU + 35% of Max Ring MU

Set #3: 30% of Max Ring MU + 75 DU + 30% of Max Ring MU

Rest 1:00-2:00 between sets.

If no Mups yet, work on Mup progression or ring dips