Monday, October 19, 2015

You can get a great workout and have fun for a good cause before your Halloween festivities! Join us during the day October 31st for the Barbells for Boobs vs. Movember event that will include the workout “Grace” (30 clean and jerks). Even if you can’t make it, you can participate by donating to these great causes. Click Here for more information!

Prehab

Keg Drill
PVC Dislocates
Groiners
Ankle Mobility

Warmup

5min AMRAP
6 lunges hold Med Ball OH
5 burpees over med ball
4 Goblet squats with Med Ball

Strength

3×8 Bulgarian Split Squats, each leg
20 reps Back Squat

Notes: 3 second tempo on the descent for Bulgarian split squats. Do a set without weight, and if you feel stable you can add light weight (DB/KB). Warm up and take one attempt at 20 reps of back squat at about 60% of your one rep max. We will be adding 5-10lbs to this number each week of the cycle so don’t get overzealous!

Conditioning

15 minute AMRAP
30 Wall Ball
40 Russian KB Swing
50 Double Unders

Notes: RX is 20/14 for the Wall Balls, 24/16 for the kettlebells. RX+ is wall balls and double unders unbroken, 32/24 for the KB swing. If you do not have double unders, do triple or practice for 1 minute.

Cool Down

Couch Stretch 1:00 each leg
Cat Stretch :30s
Side Plank with abduction x15 each side