Grunt/Comp Class 2/15/20

Announcements

Skate City, Arvada this Saturday at 5pm! Bring your favorite Valentine and come skate with us 🙂

720 Athletics – Grunt/Competitors Class

View Public Whiteboard

Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Strength

15min to build a max:

Hang Clean + FS

after each set immediately perform:

50ft Max speed sled push 270/180# (goal is sub 8sec)

Accessory

3 sets:

15-20sec GHD face down torso circles each direction (30-40sec total)

8 Banded Supinated Grip Bent Over BB Row

8 Rower Seat Roll outs

*rest as needed

*Build as needed

Metcon

A. 21-15-9

DB Snatch 45-50/25-35

HR Pushups

B. 15-12-9

Push Press 135/95

C2B Pullups Adv: BMU (6-5-4)

C. 12-9-6

OHS 135/95

Ring Dips

***REST 3min b/t each section

Archives