Aloha! We will be doing WOD and #frontsquat/backsquat STRENGTH in class. CASHOUT and additional weightlifting on your own during OPEN GYM.
WOD:
#Excommunicado
8 Sets
12/10 Calorie Assault Bike (OR 10/8 Calorie Echo Bike)
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 2 minutes
Competitor Version (Open Gym)
10 Sets
15/10 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
10 Dumbbell Thrusters (50’s/35s)
10 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
STRENGTH:
#Power Snatch:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 85%
* rest 2:00 *
– 1 rep @85+%
* rest 1:00 *
– 1 rep @85+%
#Clean from right above knee + Jerk:
– 5 sets x (1+1) @ 80-90% of 1RM Power Clean.
* Rest 2 minutes between sets
#Front Squat + Back Squat:
– (2+2) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets *Approx 70-85% of Front Squat
CASHOUT:
4 Supersets
15 Deficit Push Ups (6”/4”) or DB Bench Press
15 DB Row per Side or T bar row (light/moderate)
1-2 sets
1:00 plank
1:00 side plank rt
1:00 side plank left
1:00 plank
Rest 1:00 b/t
