Saturday 2.4.17

New class times starting on Feb. 11. Saturday classes are at 8:30, 9:30, 10:30 am.
Essentials:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Twisted Cross R x 1min
Twisted Cross L x 1min
Sphinx / Seal x 1min
Puppy Dog x 1min

B.
Team of 3-4 People
20min AMRAP
*Each person must complete a whole round by themself
Burpee x 5 reps
Kettlebell Swing x 7 reps
Wall Ball x 9 reps

Fitness:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Twisted Cross R x 1min
Twisted Cross L x 1min
Sphinx / Seal x 1min
Puppy Dog x 1min

B.
Team of 3-4 People
20min AMRAP
*Each person must complete a whole round by themself
Burpee x 5 reps
Kettlebell Swing x 7 reps 55/35
Wall Ball x 9 reps 20/14

Performance:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Twisted Cross R x 1min
Twisted Cross L x 1min
Sphinx / Seal x 1min
Puppy Dog x 1min

B.
Team of 3-4 People
20min AMRAP
*Each person must complete a whole round by themself
Burpee x 5 reps
Kettlebell Swing x 7 reps 70/55
Wall Ball x 9 reps 30/20

Competitor Session 2:
A.
15min
Deficit Deadlift + 40lbs of chain
Build up to 80% for a single
-Then-
With no Chain and no deficit
Drop to 67% and perform a set of 9 unbroken reps , a set of 8 unbroken reps , and a set of 7 unbroken reps with as fast as possible.

B1.
3 Sets
Single Leg Barbell Deadlift x 7 reps per le
Rest 30 sec
B2.
3 Sets
GHD Raise x 10 reps
Rest 2min