August 10, 2017 by thao

8/11/17

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Coach Marie and Coach Kyle will be competing on Saturday at Poudre High School for the Power up Impalas Competition. There will be 4 workouts between 9a-3p. Make sure to stop by and cheer on the tons of teams at pounds for pups but swing by PHS if you get a chance!

Warm Up:  5 Mins
Funnel Tag – https://www.youtube.com/watch?v=wUoZgIVROH8

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Banded Retraction Drills
Banded Squats

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
Buy In: 15 DL (70%) – doesn’t need to be unbroken
Then 4 Rounds of:
3 Wall Walks or 8 Box Walk Outs
10 Ring Rows
3 Strict Press (95/65)
7 Push Press (95/65)

Cool Down:
Stretch Shoulders and Mid Back til End of Class

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 3 rep @ 70% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 3 rep @ 70% + 5lbs

3) Conditioning
Versus Workout:
50 Bench Press (155/110)
Then 30 S2OH (165/115)
Row 250 M
*Partner 1 Completes As many Bench Press as possible while partner 2 rows 250 M, after which rotate until all bench press then all S2OH are complete. The athlete to finish last must finish out all reps*

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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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