Friday 9/2

ATTENTION!

Have a great holiday weekend- stay hydrated and wear sunblock! We will be running a Holiday Schedule this coming Monday so be aware if you’re planning to workout.

WORKOUT for Friday 9/2/2022

“ANDI”

for time:
100 hang power snatch
100 push press
100 sumo deadlift high pull
100 front squats

Rx = 15/20/30kg. Post times to whiteboard.

ENGINE for Fri 9/2

5 rounds x 2:30 on, 2:30 off

6 DB burpee box step-overs
10 pausing dips
max calorie row

BODYBUILDING for Fri 9/2

every :30 do 10-15 power kettlebell swings for 6:00

3-4 rounds:
20 weighted hip extensions
5 seated box jumps

3×20 RDL
3×20 Sumo RDL
3×20 Dimel deadlift

GYMNASTICS for Fri 9/2

every minute for 12:00
– 5 tempo negative SHSPU
– 6 depth jumps/senders

4 rounds of 20 tuck to pike compression + 14 weighted twists + 8 alternating dead bugs