Friday 4/7/23

By
April 6, 2023
Friday 4/7/23

NUTRITION CHALLENGE

Our nutrition challenge begins SOON! 4 weeks of ADDING better habits to our lives! More veggies, more protein, more water, more activity! Not overly strict, just a great extra push right before the warm summer months ahead! SIGN-UP HERE!

THE MOBILITY

Low Back

Prize Squat

THE WARM-UP

Just a quick one to wake you up

High Knees

Butt Kicks

Burpees

Front Squat (build from rig)

Glute Bridges (band)

THE WORKOUT

Little bit of a different spin on things.... no met-con, ALL strength, but this one promises you'll be just as sweaty at the end! 

10:00 to Perform

Front Squats (from rig)

10-9-8-7-6-5-5 reps

10:00 to Perform

Clean + Strict Press + Front Squat + Split Jerk (or Push-Jerks)

Round one you will do 1 clean, 10 strict press, 3 front squats, 1 jerk

*this is a complex and the weight you choose must be one that you can do all reps unbroken

10:00 to Perform

Clean + FS + Jerk

8:00 to Perform

Clean Pull (with pause in the hang)

+

Hang Pull (after the pull from the floor, descend just to the hang position for your final reps)

10:00 to Perform

Single Leg Romanian Deadlift (with pause in the hinged position)

+

5 Back Squats (from rig)

+

0:45 Bike

THE FINISHER

Monster Walk

Barbell Row

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