* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots.

Pre Class:

1) Push Press + Jerk: Every 1:30 for 15 sets

Warm-up as needed. Start around 60% of your 1RM.

2) 3 Snatch Push Press + 3 Overhead Squats: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

WOD:

3) 5 Strict Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/22/15 for Strict Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets. 

4) 10 minute AMRAP:

40 Double-unders

20 Kettlebell Swings 70/53

10 Toes-to-bar

Extra Work:

5) Run: 100m Every 1:30 for 15 sets

Goal should be sprint work. Warm-up appropriately so you don’t pull anything.

6) GHD Sit-ups: 60 for time

Keep track of sets/rep scheme used.

7) Diamond Push-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. If 20 reps is easy add load appropriately.

8) Double Bent Over Dumbbell Kickbacks: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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