Workout And Words For September 10th – Athlete Shirts For HOTW

29
Nov

Workout And Words For September 10th – Athlete Shirts For HOTW

If you are competing in The Hell Of The West online competition please check your email for the link to get your Double Edge Athlete shirt.  If you did not receive an email and your are a competitor please contact [email protected]

Now for the rest of everyone else click on the link below for a list of scrumptious paleo snacks!

http://greatist.com/health/paleo-recipes-list 

 

 

GROUP CLASS WORKOUT

 

Warm Up:

90 sec plank, 20 walking lunges, 15 v-ups, 20 pass throughs

 

Strength: 15 Power Cleans (1 Every 20 Seconds)

Pick a weight you can MAINTAIN for all 15 reps

 

Metcon:

Dynamic

21-15-9-6-9-15-21

21 (Burpees)

15 (Toes to Bar)

9 (S2OH @115/85)

6(Front Squat 115/85)

9 (S2OH @115/85)

15 (Toes to Bar)

21 (Burpees)

 

Foundational

18-15-9-6-9-15-18

18 (Burpees)

15 (K2E/V-ups)

9 (DB Push Press)

6(DB Squats)

9 (DB Push Press)

15 (K2E/V-ups)

18 (Burpees)

 

Mobility:

Pre – Super Front Rack

Post – Quad Smash with Roller

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

90 sec plank, 20 walking lunges, 15 v-ups, 20 pass throughs

 

Strength:

Find 1RM Strict Press

Then:

4 Rounds

1 Hang Power Clean+2 Front Squats+1 Split Jerk

 

Metcon:

4 Rounds

400 Meter Run

4 Deadlifts @275/185

12 Pull Ups

 

Mobility:

Partner Lat Smash

 

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