Bootcampers,
We have an all day gym event this Saturday for our competition league so we will not be having class that day. If you were planning on coming on Saturday to class, feel free to come in an extra day next week to make up for it. Sorry for the inconvenience!
Tuesday, September 17th, 2013
Hold to work (teams of 2) if 3.. add 50 reps to each
100 push ups — plank
100 sit ups — wall sit
100 goblet squats — bar hang
Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups
Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)
AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6
Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.
