WEDNESDAY 10/09/19

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

* 2 ROUNDS :

50M RUN

10 LUNGE TO FRONT BPA

10 BAND THRUSTERS

10 BAND GOOD MORNINGS

* COACHES STATIC STRETCH :

FOREARMS

SHOULDER GROUP

HIPS

HAMSTRINGS

Metcon (No Measure)

🔻PHASE 2 : AUXILIARY / SKILL

CAP : 16MIN

* SKILL : HSPU (6-8MIN)

* COMP : 6 x 5 (3/3)

🔹 COMP ATHLETES FOCUS WEIGHTED

KIPPING HSPU WITH EITHER THE

ANKLE WEIGHTS / LIGHT MED BALL.

* AUXILIARY :

BENT OVER REVERSE DB FLYS : (2/2)

4 x 10

SINGLE DB STEP UPS : (2/2)(24/20)

4 x 12

Metcon (Calories)

🔻PHASE 3 : METCON 1 / ALPHA / TEAMS

CAP : 14MIN

* 10RFT :

PA : ASSAULT BIKE CAL

PB : 08 HANG POWER SNATCH

06 RU KB SWINGS

04 BFSU

RX+ : (135/95)(70/53)

RX : (115/85)(53/44)

SC : (95/65)(44/35)

🔹SCORING WILL BE TOTAL CALORIES.

Metcon (AMRAP – Rounds and Reps)

🔻PHASE 4 : METCON 2 / OMEGA

* 10MIN GYMNASTIC AMRAP :

15M HAND STAND WALK

03 MED BALL BAR MUSCLE UPS

06 ALT PISTOLS

RX+ : (14/10)

RX : (10/6)

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