June 5, 2017 by thao

6/6/17

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Pain and Gain Hooligans, Pain and Gain!  

Warm Up:
Row 250
30 Second Hand Stand Hold
7 Man Makers

Mobility:
5 min
LAX Ball Thoracic Spin

Strength: 12 Mins
3×8 Giant sets climbing
Bradford Press https://www.youtube.com/watch?v=gD6XoIXGmDI
DB Lateral Raise
DB Revers Fly

Metcon:
Tabata 20/10
Cal Row
1 Min Rest
Push Press 55/45
1 Min Rest
Hang Power Snatches 55/45
1 Min Rest
Ring Push Ups

Elite Competition Class

1. Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Pull-ups  – (same variation as M.E test)
Hollow Hold
3 Min Rest

2) Bench 15 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

3) Metcon:
10 Min AMRAP
8 TTB
8 Bar Facing Burpees 8 KBS (70/53)

4) Midline:
Tabata: 20/10
Plank Press
Russian Twists

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    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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