• Next week is Benchmark Week so please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
Essentials:
A.
12 min EMOM
1. Pike on Box Handstand Push Ups x 3-5 reps
2. Handstand Hold Practice x 1 min
3. Rest 1 min
B.
3 Rounds Each For time:
Run x 200 meters
V-Ups x 20 reps
Kettlebell Swing x 15 reps
Rest 4min
Fitness:
A.
12 min EMOM
1. Strict Handstand Push Ups x 3-5 reps
2. Free standing Handstand Hold Practice x 1 min
3. Rest 1 min
B.
3 Rounds Each For time:
Run x 200 meters
Toes to Bar x 15 reps
Hang Power Clean x 10 reps 115/75
Rest 4min
RX+(T2B x 20 reps)(135/95)
Performance:
A.
12 min EMOM
1. Ring Handstand Push Ups x 3-5 reps
2. Free standing Handstand Hold Practice x 1 min
3. Rest 1 min
B.
3 Rounds Each For time:
Run x 200 meters
Toes to Bar x 20 reps*
Unbroken Hang Power Clean x 10 reps 155/105
Rest 4min
*Toes to Bar must be done as 20 Unbroken or 10/10, if broken between 10 and 20 then start back at 10, if broken before 10 then start back at 0.