Wednesday 25OCT17
10/24/2017
Emphasis: Pull, Hinge, Ground; Work Capacity, Endurance; Chassis Integrity Wednesday night is member appreciation night from 7p-9p. We’ll train from 6-7, and then we’ll have
Emphasis: Pull, Hinge, Ground; Work Capacity, Endurance; Chassis Integrity Wednesday night is member appreciation night from 7p-9p. We’ll train from 6-7, and then we’ll have
Emphasis: Pull, Hinge, Ground; Work Capacity; Endurance; Chassis Integrity A) Prep 5m Flow 4 rounds of 5 swings and 5 goblet squats 5/5 bottoms-up presses
Emphasis: Push, Squat, Carry; Strength; Work Capacity; Ab Isolation A) Prep B) Strength RFQ15 5/5 half-kneeling military presses 8/8 overhead crossload split squats 30 pull
Monday Tuesday Wednesday Thursday Friday Saturday FREQUENCY Push Monday Thursday Friday Saturday 4 Pull Tuesday Wednesday Friday Saturday 4 Squat Monday Thursday Friday Saturday 4
A) Prep (10m) 3m flow 3m crawl Sadist Circles B) Warm-up (10m) Sandbag D&Us Structure to be determined based on attendance. Assume a minimum of
Emphasis: Push, Pull, Carry; Endurance; Ab Isolation A) Prep 5m flow Sadist circles PVC pulses and t-spine B) Strength RFQ20 6 double presses 6 double