COMP CLASS : MONDAY 10/07/19

Announcements

Yoga this Saturday October 12 at 9 AM
Sebastian Strong 5k
When: November 9
Where: Miami Springs Curtiss Mansion
Don’t miss out sign up today

Gainz Fit – Class

Metcon (No Measure)

🔻PHASE 1 : WARM UP

CAP TIME : 12MIN

* 6 ROUNDS / TABATA :

ROWING / METERS

* 15M LINE DRILLS / 3 ROUNDS

HIGH KNEES

BUTT KICKERS

BROAD JUMPS

* COACHES STATIC STRETCH :

HIPS

HAMSTRINGS

SHOULDER GROUP

Metcon (No Measure)

🔻PHASE 2 : AUXILIARY / SKILL

CAP : 16MIN

* SKILL : ROPE CLIMB (6-8MIN)

🔹 COMP ATHLETES FOCUS ON SPEED

FOR ASCENDING/DESCENDING

ROPE.

* AUXILIARY :

DB BENCH ROWS : (2/2)

4 x 16 (8L/8R)

WEIGHT MED BALL PULL UPS : (2/2)

4 x 8

Metcon (AMRAP – Rounds and Reps)

🔻PHASE 3 : METCON 1 / ALPHA

* 15MIN AMRAP :

100M RUN

12 WALL BALLS

10 ALT DB SNATCHES

08 BOX JUMPS

RX+ : (30/20)(55/45)(30/24)

RX : (20/14)(45/35)(24/20)

SC : (14/10)(35/25)(20/20)

Metcon (No Measure)

🔻PHASE 4 : METCON 2 / OMEGA / COMP

* 8MIN GYMNASTIC EMOM :

2 HANGING LEG RAISES

2 TOES TO BAR

🔹 REPS INCREASE BY 2 EVERY SECOND

ROUND.

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