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Wednesday, May 12, 2021

Wednesday, May 12th

Warmup: 

10 Minute AMRAP

:45 Lying Front Rack Stretch

10 Cyclist Squats

:30 Twisted Cross/Side

10 Elbow Rotations

Strength:

Front Squat Cycle: Week 3

3 Reps @ 75%

2 Reps @ 80%

1 Reps @ 85%

-Rest 3:00-

3 Reps @ 80%

2 Reps @ 85%

1 Reps @ 90%

-Rest 3:00-

3 Reps @ 85%

2 Reps @ 90%

1 Reps @ 95%

Note: A continuation of the front squat cycle we are on, we will be adding 10% effort to each lift but will be switching to a 3-2-1 rep scheme to allow the body to handle the increased load. Make sure you are bracing your core with every rep and breathing properly before descending.

WOD:

Intervals:

4 x 3:00:

20 DB Snatch 

15 GHD Sit-ups (25 AbMat Sit-ups)

10 Push Press

Note: Three minute intervals today, your score will be your heaviest set of push press. Build in weight across sets, but try to find a weight that you can do in AT MOST three sets. 

Cooldown:

Stretching

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