06/30/2017

 In Blog, Workout of the Day

Friday

Pre-Class Strength Training

E3MOM 12:

-First 90 Seconds: 6x KB OHS

-Second 90 Seconds: Assault Bike 15/12x Calories

6 sets Building:  1 x Each [ Snatch Pull + Snatch + Hang Snatch + OHS]

In-Class Session

Primary Strength

Front Squat: 6 sets x 2 Reps [@2.0.x.1]

Workout of the Day

EMOM 20:

Min 1: 12x Front Rack Alternating KB Lunges [53/35, 35/25]

Min 2: 40-60x Double Unders

Min 3: 4-6x Burpees + 15/8x Pull-Ups

Min 4: Rest

Post-Class Accessory Work

3 sets:

8 x Weighted Hip Extension [@1.1.1.3.]

8-12x Ring Dips + 6-8x Ring Rows (w/4″ hold at chest)

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