Saturday, 3/26 – Class
March 25, 2016Monday, 3/28
March 27, 2016REMINDER:
Weekend programming for this weekend (last weekend!)
will be split between H St and 14th St.
On Saturday, class at 14th Street will feature a workout similar to that week’s Open workout;
while class at H Street will feature a strength movement that is dissimilar in nature to that week’s Open workout.
Both workouts are posted below (14th St first, then H St)
14th St. Class (Open focused gym)
Warm-Up
3 Rounds of
10 Squats
5 PVC Dislocates
10 Spider Lunges
5 Plank to Squat
then,
1 Min Band Super Front Rack Stretch/side
Met-Con Prep
1 x 10 Front Squat + 10 Strict Press (bar only)
1 x 5 Front Squat + 5 Push Press (light)
1 x 5 Thrusters (light)
1 x 5 Thrusters (at or near working weight)
Met-Con
6 Rounds, each 2 minutes ON + 2 Minutes OFF, of:
10 Thrusters (M: 95/65, W:63/45)
10 Bastards
– Pick up where previous round left off
– Score by total rounds and reps
H St Class (Non-Open workout gym)
Warm-Up
4 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts
Strength – Weighted Strict Chins (25 Min)
Prep:
2 x 3 unweighted strict chin-ups
Work:
3-3-3-2-2-2
Scaling options:
Negatives = 5 x 2, then 5 x 1 (rest 2 minutes between sets)
OR
Ring Rows = 8 x 5 Ring Rows w/ 2 count pause at the top
Met Con (10 min cap)
Run 400 M
40 Alt DB Plank Rows (Renegade Row without Push-ups, 20/side)
Run 400 M