Blog

Thursday 19Dec13

An active recovery day is coming…tomorrow!  Take extra time to roll out today before class.  Doubling your time on the rower/AD will also help shake out those legs.

 

Fitness

A. Front Squat 5×2, rest 90 secs

B. Ring Rows 4×8-10, rest 60 secs

 

C. 15(ish) Min AMRAP:  *No new rounds begin after 15 mins!

20 WBS (20/14)

15 Box Jumps (24/20)

10 V-Ups

15 Ball Slams (40/30)

Rest 2 Mins

 

D. Plank Walk outs 3×4-7 UB

 

Performance

A. 1 1/4 Front Squats 4×2-3 reps, rest 2 mins

B. Bent Rows 4×10, rest 60

 

C. 3 Rounds:

30 sec max thrusters (95/65)

30 sec max KB swings to shoulder (32/24)

30 sec max lateral box jumps (no lockout needed)

30 sec max cals rower

rest 4 minutes

* cycle quick, active rest

 

D. Side Planks 40/20 x2/side

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