Monday 10/27

Awesome Job this weekend by Anthony, Neil, Michelle and Andrea. They made Coach G pretty damn proud! I hope you guys saw the video we posted on the FB page, and it lit a fire under your butt. Lets see how hard we can push this week!

Also, sweat pants are now in! They are $25 each. Bring some cash in and get your pair while we have your size. Zip ups are getting low so if you didn’t get one and wanted one I would get it soon.

MAKE SURE YOU ARE DOING 1-3 OF THE CORE SETS

 

         CORE SETS:

CORE SET#1: “Yes you should be sore tomorrow”
2 minutes – Max Weighted AbMats@H.P.
1 minute – Max AbMats no weight
1 minute – Plank

CORE SET#2: “What’s an erector do?”
4x each not rotating
8-10 Weighted Hip Extensions@71/53
12 Back Extensions

CORE SET#3: “Taste the Rainbow”
2x
30 GHDSUs
60s of L-sit

 

OLY: OTM Power Cleans
W/u – 3×4@increasing
W/s – 3 TnG OTM x 5, add weight if you can

STRENGTH: 3s Pause Back Squats
W/u –3×3@increasing
W/s – 4×2@heavy, strict 90s rest

METCON: “#boom”
21 Thrusters
400m run
15 Thrusters
300m run
9 Thrusters
200m run

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