Friday July 3, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
5 rounds
10 back squat 225/165
10 deadlift 275/205
400m Run
2 minutes rest

Strength
LEVEL 1
a. Warm up with class

b. Deadlift 1-1-1-1-1 (RPE 9 on last set)

c. 3 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

LEVEL 2
a. Self led warm up

b. Deadlift 80% x 3 x 5 sets

c. Weighted Pull-Up
40% x 3 EMOM x 10

LEVEL 3
a. Self led wam up

d. Deadlift 80% x 3 x 7 sets

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
5 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

Wednesday June 10, 2015

REST DAY!

There is no mid day 3.0 after the 10:30am class

There will be 3.0 from 4:30pm-7:30pm with regular class times

 

Did you know…  Wednesday’s at 8:00pm we have Sean Boulet teaching Xinyiliuhequan. It is a traditional type of Chinese kung fu. It is considered an “internal martial art”, related to others such as Tai Chi (aka Taiji), and Ba Gua. Open to the public to join!