– Midday 3.0 from 9:30am-11:00
** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.
** Next week will be a DE-LOAD. The New strength block will start September 10th **
STRENGTH
Level 1:
Do the Class.
Level 2:
A. Every 2 minutes x 5 sets
Wtd P-Bar Dip
*Sets 1-2 x 5 reps @ 50% of 1RM
*Sets 3-5 x 3 reps @ 60%
B. For time:
50/40 Cal Bike
25 Wall Walks
50/40 Cal Row
C. 3 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds
Level 3:
A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-5 x 4 reps @ Heavy
*Set 6 x 10 reps @ Tough
B. 5 x 2 minute rounds
10 DB Bench Press (55/30)
200m Run
MAX KB Swings (2/1.5pd)
Rest 3 minutes
C. 3 sets of:
WTD Hip Extensions x 15 reps
Rest 30 seconds
Single Arm Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 60 seconds