Friday, March 4, 2016
*Saturday Programming may change due to Thursday’s Open announcement*
Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.
Team beefcake
Prehab
Stretch forearms
15 Hanging Lat Activations
Hold Bottom of Squat 1min
Warmup
Run 400
50 DU
20 kipping swings
Run 200 Sprint
Time yourself doing a set of 15 squat cleans with a light weight to get an idea of your pace.
Warm Up to a heavy squat clean
Conditioning
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Cool Down
Walk 200m
Stretch Calves
Foam Roll Lats