Friday- May 17th

May 17, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Superman Hold x :30

            *Push-ups x 10- slow and controlled

           *Figure out your Bench Press %'s

 

 

A. Bench Press

Warm up to 80%, then
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%

 

 

 

B. “Mano y Mano”

Class Divides into 2 Teams

3 Rounds each:

Team 1: 3 minutes of Assault Bike (Team Score)

Team 2: 3 minutes of 10 Meter Prowler Push* (Team Score)

 

Prowler Push substitution: Plate Push on sleds (on rubber or asphalt)

 

*Teams switch every 3 minutes. Completing 3 min of bike and 3 min of pushes = 1 round

*Accumulate total team reps of bike cals and 10m pushes for all 3 rounds

*Teams of 1-3 people: one person works at a time; Teams of 4+: 2 people can work at a time

 

 

 

C. Buy-Out

Couch Stretch x 2:00 each

Forward Fold Stretch x 2:00

 

 

 

 

 

 

 

 

 

 

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