Armor SetInspirationWorld Class Nutrition:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.Warm-upWarm-upI. Heartrate
30 seconds of Jump Rope
10 Bootstraps
30 seconds of Jump Rope
10 Air Squats
30 seconds of Jump Rope
10 Calories (any)
II. Specific
Coach led Back Squat drillsWeightliftingBack Squat (3-3-3-3-3)warm up to 80-85% of 1RM. use same weight across all sets. perform a set every 2 minutes (8 min total)MetconMetcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
20/14 Calories (any)
50 Single Unders
in remaining time AMRAP Goblet Squats or Air Squats
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Metcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Alternating Single Unders
in remaining time AMRAP Goblet Squats 53/35
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Metcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Double Unders
in remaining time AMRAP Double Kettlebell Squats 53’s/35’s
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Optional Accessory WorkGHD Sit-ups 20-20-20
GHD Hip Extension 15-15-15News-The Special Olympics Powerlifting team will be joining us tomorrow at the 5:30pm class for an awesome team WOD!
-19.5 Announcement Thursday at 8pm!!!
-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.