10/12/17

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When your athletes look out for the “bachelor coach” during the Nutrition Challenge you feel.. grateful. Just grateful because you suck at meal prep. Shout out to Jolene and Thayer for the food and Marc for the delicious recipe! Only a few days left of the Challenge, be sure to come by and get your biometrics done this Saturday.

Warm Up: 5 Mins
3 Rounds
7 Hang Power Cleans
7 Front Squats7 Ring Rows / Jumping Pull Ups

Mobility: During Strength
Stretch Hip Flexors / Abs
Roll Quads / Hip Flexors
Roll Hamstrings

Technique/Strength: 20 Min
4 x 2-4 Olympic DL – 10 Mins

3 x Complex – 10 Mins
Hang Power Clean + Squat Clean (2 sec pause liftoff + catch) + Squat Clean (no pauses)
Drop Bar between Reps
Or Technique

Metcon: 12 Mins
Teams of 3:
3 Rounds For Time:
40 Back Squats (225/155)
15 Ring Muscle Ups / 45 C2B
Split Reps as needed – 1 Athlete works at a time

Elite Competition Class
1,2,3 then 4 if time allows

Running Conditioning – 17 Min cap
8-6-5-4
rest half the time

Gymnastics Conditioning – 10 min cap
12 Ring Muscle-Ups
rest 1:30
9 Ring Muscle-Ups
rest 1 min
6 Ring Muscle-Ups
rest :30
3 Ring Muscle-Ups

Barbell Conditioning – 18 Min Cap
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault bike

Midline – 7 Mins
Not for time:
200 Meter Farmers Walk (70/55)
150 ft. Handstand Walk – 3 Min Cap
100m High Low Walk (70-53 / 53/35)