Saturday, March 12, 2016

CONGRATS TO EVERYBODY WHO GOT THEIR FIRST BAR MUSCLE UP(S) YESTERDAY!!!!

If you need to do/re-do 16.3 today, you can do it at Venice during Open Gym. DO NOT try to do it while classes are going on. Try to arrange for a judge ahead of time, and be ready to return the favor 🙂

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.

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Group class at our Alaska affiliate

Prehab

Fire hydrants x 10 each direction
Low bear crawl x 25m
Theraband external rotations x 15 ea.
10 band pull aparts

Warmup

Partner Up x 3
2 Rounds:
P1: Row 250m
P2: 10 Thrusters, empty bar
P3: 10 burpees

switch when P1 finishes their row

Strength

12 minutes to work up to a 1RM Thruster

Conditioning
Teams of 3

AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.
L1:  15/10, DB Thrusters 15/10, increase by 5 every other round as long as you maintain form.
L2:    DB:25/20, BB: 45/35X2, 55/45X2, 75/55X1, 95/65X1
Rx: 50/35, BB: 45/35, 65/45, 75/55, 95/65, 115/80, 135/95
COMP/Rx+: DB:70/50, BB:75/55, 95/65, 115/80, 135/95, 155/105, 185/135.

Cool Down

Cat Stretch
Couch Stretch
Wrist Stretches

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