Wednesday September 4th, 2019

Warm-up

ALL:

9 Min Emom 1) :40 Bike 2) :20 Clamshell plank hold (per side) 3) 10 Sumo stance good morning

Strength(OPEN)

Open: Static hold Front squats  (4 set of 6 reps (:10 between reps)) 4 rounds of 1 rep every :10 X 6 (keep bar in front rack during transition period) *rest 2 min between sets **Use same weight as last week front squats

Structural Strength(LIFE)

LIFE: Metcon (No Measure) 12 min Amrap 10 Landmine squats 20 Band Poas march (per leg) 15 Goblet curtsy squats (per side)

Don't like front squats? Want to work on tightening that tush...this is the option for you today

Metcon OPEN: Metcon (Time) For Time: 3 rounds 21 Hand release push ups (HSPU Rx+) 15/11 Cal bike 9 Squat snatch (95/65)(135/95 RX+)Goal is Sub 9-10 min If trying rx+ should be able to hit HSPU in 3 sets max per round

Life: Metcon (Time) 4 Rounds 10 push ups 50 heavy rope single under 10 Plate ground to overhead + lunge 50 heavy rope single under