FRIDAY 10/11/19

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

* 300M SKI

50 SINGLES

08 BURPEES

* 30M LINE DRILLS / 2 ROUNDS

BEAR CRAWL

LATERAL SHUFFLE

PIVOT SQUATS

* COACHES STATIC STRETCH :

SHOULDER GROUP

CHEST

QUADS

HAMSTRINGS

Metcon (No Measure)

🔻PHASE 2 : AUXILIARY / SKILL

CAP : 16MIN

* SKILL : SPLIT JERK (8-10MIN)

MALE : (65LBS)

FEMALE : (45LBS)

🔹 FOCUS ON MECHANICAL PORTIONS

OF THE SPLIT JERK, PRIMARILY

PROPER CATCHING STANCE IN THE

ENDING OF THE MOVEMENT.

* AUXILIARY :

LANDMINE SQUAT THRUST : (2/2)

4 x 10

Metcon (AMRAP – Rounds and Reps)

🔻PHASE 3 : METCON 1 / ALPHA

* 14MIN AMRAP :

400M RUN

06 ALT SA DEVILS PRESS

08 WALL BALL SHOTS

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

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

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

Metcon (Time)

🔻PHASE 4 : METCON 2 / OMEGA

CAP : 12MIN / GYMNASTICS

* 5RFT :

06 HAND STAND PUSH UPS

10 BUTTERFLY SIT UPS

01 ROPE CLIMB

RX+ : (STRICT)(LEG LESS)

RX : (KIP)(STANDARD)

🔹USE ONLY 1 ABMAT ONLY FOR HSPU.

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