Workout And Words For July 16th – Super Sale!!

29
Nov

Workout And Words For July 16th – Super Sale!!

Don’t forget tomorrow is 40% off all Reebok gear including shoes!

 

 

Group Class Workout

 

WARM UP

5 Min AMRAP

20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees

 

STRENGTH

12 Rounds Every 50 Secs

2 Hang Power Snatches

 

METCON

Dynamic:

ʺHelenʺ

3 Rounds for time

400m Run

21 KBS (53/35)

12 Pull-ups

17 Min Time Cap
Foundational

3 Rounds for time

400m Run

21 KB Swings

12 Banded Pullups

 

MOBILITY

 Pre – T-spine smash (pg.239)

Post – Low Back Smash (pg. 288)

 

 

Competitors Class

 

WARM UP

5 Min AMRAP

20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees

 

STRENGTH

Find 1RM Squat Clean

 

METCON

 

3 Rounds of:

15 thrusters @95lb/65lbs

10 Hang Power Cleans @95lbs/65lbs

5 10″ Deficit HSPU

Finish with 20 Pistols Total

 

MOBILITY

Superfriend Calf Smash

 

 

 

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