10/13/17

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Happy Friday the 13th!

Remember tomorrow Complete Nutrition will be coming back in from 9:30 a.m-12:00 p.m to do our final Biometrics to finish out the Nutrition Challenge. Monday will be the performance retest workout so be sure to bring your initial times in and record the before and after so that we can compare the two and determine everyone’s progress!

Warm Up: 8 Mins
“Jason Voorhees” Game
1 Athlete starts as “Jason” & chases the rest of the class.
If you are tagged by Jason then you perform a wall sit until there is only 1 athlete remaining
The last athlete standing becomes Jason the next round

Mobility & Set up: 10 Mins
Roll Triceps
Roll Posterior Shoulders
Roll Glutes

Strength: 10 Min
10 Min EMOM
Odd: 2-4 Back Squat w/ pause
Even: 7-12 HSPU

Metcon: 15 Min Cap
Snatch “DT” – Seems fitting for Friday the 13th
4 Rounds For Time:
12 DL (135/95)
9 Push Jerks (135/95)
6 Hang Power Snatch (135/95)

Elite Competition Class

1. Clean & Jerk – 15 Min
1RM

2. Snatch – 15 Min
1RM

3. Gymnastics Conditioning – Choose Your Variation, strict or deficit strict – 10 Min Cap

6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
4 Strict Deficit Handstand Push-ups

OR

21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
15 Strict Handstand Push-ups

4. Conditioning – 12 Min Cap
5 RFT:
20 Calorie Row
10 Thrusters (115/80)