November 5, 2014 admin

11/05/14

1a. 5×25′ Banded Glute Walk – ea, rest :30
1b. 5×20 V-Ups, rest :30

2. For Time (6min cap)

250m Row
15 KB Swings
25 Burpees
15 KB Swings
250m Row

Rest 10mins, x2


Competitor’s Program

1. Perform the following sets of Power Snatches w/10 Sit Ups between each set:

7@60%
6@65%
5@70%
4@75%
3@80%
2@85%
1@90%
3@80%
5@70%
7@60%

Notes:  Ideally each set is unbroken and TnG…practice cycling.

2. 4 Rounds

5 Muscle Ups
10 Front Rack Lunges 155/105
20 Deadlifts 155/105 
Rest :90

Notes:  Lunges should be unbroken…take weight down if needed.


Congratulations to our Athlete of the Month for November…Lauren Yeomans!!!


“One secret of success is for man to be ready for his opportunity when it comes.” – Benjamin Disraeli

Ways To Ensure A Long Healthy Life

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