There will be no 7 pm class on Friday, Aug. 24 as we set up for the the Hugo Open.
There will be no classes on Saturday, Aug. 25 for the Hugo Open. All members not competing are encouraged to come to the gym and watch.
Essentials:
A.
3 Sets
Deadlift x 1 reps 88-90%
On the 3min Marks
B.
For Time:
Row x 750 meters
Jumping Goblet Squat x 36 reps
Row x 500 meters
Jumping Goblet Squat x 24 reps
Row x 250 meters
Jumping Goblet Squat x 12 reps
Fitness:
A.
3 Sets
Deadlift x 1 reps 88-90%
On the 3min Marks
B.
For Time:
Row x 750 meters
Squat Clean x 12 reps 125/105
Row x 500 meters
Squat Clean x 10 reps 145/115
Row x 250 meters
Squat Clean x 8 reps 165/125
Performance:
A.
3 Sets
Deadlift x 1 reps 88-90%
On the 3min Marks
B.
For Time:
Row x 750 meters
Squat Clean x 12 reps 185/125
Row x 500 meters
Squat Clean x 10 reps 205/135
Row x 250 meters
Squat Clean x 8 reps 225/145
Hugo Open Prep:
A.
5 Rounds @easy Pace
Row x 1 min
Bike x 1 min
Ski x 1 min
B.
5 Rounds For Quality:
Prisoner Kneel to Stand x 12 reps
Hang From Bar x 30 sec
Bottoms Up Kettlebell Single Arm Press x 6 reps per Arm
Wall Sit x 30 sec
Dumbbell Cross Body Deadlift x 6 reps per Side
Support Hold x 30 sec