August 3, 2017 by thao



Day 1 of the Games is in the Books!

Warm Up:  5 Mins
Farmers and Lumberjacks

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Roll Quads / Glutes
Warm up Shoulders
Roll Thoracic

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)

EMOM x 12
Min 1: 8 Bench Press
Min 2: 10 T2B
Min 3: Row 15/12 Cals

Cool Down:
Full Body Stretch to end of class

Elite Competition Class
1) Back Squat 15 Mins
10 Min EMOM x 1 reps @ 90%

2) Strict Press 15 mins
10 min EMOM x 1 reps @ 90%

3) Conditioning –12 mins
8 Min AMRAP Ladder:
2 C&J (155/110)
8 T2B
4 C&J (155/110)
8 T2B
6 C&J (155/110)8 T2B
*Keep Climbing by 2 Reps on C&J each round*


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