2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench
press for all sets.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and
adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or
Less.
– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench
press for all sets.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and
adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or
Less.
B) Warm Up (3:00 – 15:00)
PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: World’s Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review Strength Work + S2OH + T2B
C) Strength (15:00 – 40:00)
1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
2) Metcon Prep: Warm-up S20H/T2B
D) Metcon (40:00 – 55:00)
”Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
E) Extra Credit (55:00 – 60:00)
Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM
Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM