THURSDAY 10/10/19

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

* 100M SKI

* 2 ROUNDS : PVC WORK

08 TRUNK TWIST

08 SHOULDER ROTATIONS

08 FRONT SOTS PRESS

* 2 ROUNDS : BAR WORK

06 MUSCLE CLEANS

06 SHOULDER PRESS

* COACHES STATIC STRETCH :

SHOULDER GROUP

LOWER BACK

HIPS

QUADS

Overhead Squat

🔻PHASE 2 : STRENGTH / T1

CAP : 16MIN

* USE RACK

3 x 6 (65%)

3 x 4 (75%)

3 x 2 (85%)

* COMP / TEST :

5 x 3 x 1 x 1 x 1

🔹USE % FROM STANDING 1RPM

FOR LOADING BOTH ON VOLUME

% AND DURING COMP 1RPM TO BEAT

ORIGINAL PR.

🔹IF FORM IS NOT UP TO REGS,

DELOAD TO MAINTAIN PROPER

MECHANICS.

Metcon (Time)

🔻PHASE 3 : METCON 1 / ALPHA

CAP : 12MIN

* 21 – 15 – 09 :

CAL ROW

PUSH PRESS

DUBS

RX+ : (135/95)(DUBS)

RX : (115/85)(DUBS)

SC : (95/65)(DOUBLE SINGLES)

Metcon (AMRAP – Rounds and Reps)

🔻PHASE 4 : METCON 2 / OMEGA / SPC –

ALF COMP MOD

* 8MIN AMRAP :

12 TOES TO BAR

06 SQUAT CLEANS

RX+ : (155/105)

RX : (135/95)

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