Competitors (Monday, 9/18/17)

 In Competition


A. Movement Prep

2 Rounds

10 Supine Hip Circles

2 Supine Band Resisted Hip Flexion Hold x 10 sec (Each Side)

5 Goblet Squats w/ 5 sec pause at bottom


B. Weightlifting


5 x 3 ,across


C. Metcon

Partner Relay

10 Rounds

30 sec on: 30 sec off

ME Burpee Box Jump Overs

*Resting partner must maintain a suitcase hold while partner works (70,53)


D. Gymnastics Strength

Strict Deficit HSPU

5 x 5

Use same deficit for all sets, we will increase deficit next week so make sure to record your depth


E. Metcon

EMOM x 12 min

Min 1) Assault Bike for cals

Min 2) Rope Slame

Min 3) GHD Sit Ups

Recent Posts
  • Sarah Schulz King

    A. Done– I was dry needled today, so I am taking it easy
    B. Bench press 3×8 worked up to 105
    C. 86 with Karlie, but step overs for back
    D. 5×5 strict HSPUs, no deficit for me today!
    E. 15 minutes on bike