Wednesday, August 28th, 2019

Starting a new cycle this week!
Week’s Preview: Week 1/4
Friday: Gymnastics Core Conditioning + CF Benchmark workout: “Christine” 

*Class Addition Reminder: We are adding a Def Con (Defined Conditioning) class to the schedule for the next 4 weeks, Wednesdays only, replacing the 5 and 7pm classes. Class descriptions here!

A.
EMOTM X 3 Rounds (6 minutes)
Min 1:
Single Leg Romanian Deadlift
– Perform 4-5 reps per side with pace
– 3 sec down, 3 sec. up
Min 2:
Weighted Plank X 45 seconds

B.
4 Rounds for Quality: Every 3.5 minutes perform the following;
Romanian Deadlift + Bent Over Row: (1+1) X 10 reps
– Perform 1 RDL then 1 BOR, repeat for 10 reps, increase weight each round
– Use a supinated grip for both!
Standing Pallof Press X 8 each side
– Hold each rep for 1-2 seconds
Weighted Superman Hold X 30 seconds

C.
4 Rounds: 2 minutes ON/ 2 minutes OFF
Sprint 200 Meters
*Finish the rest of each round with the following;
Round 1: Chest to Bar Pullups
Round 2: Box Jump Overs
Round 3: Single Arm Snatch, alternating
Round 4: Burpees

*Optimize the run with a 1 minute max effort row or bike!

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Next Foundations: Starting on September 8th!