ANNOUNCEMENT:
All classes for this afternoon and evening are closed at all locations. Stay safe and keep warm.
Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 rounds
- Scap Pull Up x 10
- T Push Up x 10
- Dislocate x 10
Workout of the Day
A. CGBP – Find 1RM @ 20X1
| For the bench press, perform the following reps and percentages: |
| * Set 1 – 60% of possible 1-RM x 3 reps |
| * Set 2 – 75% of possible 1-RM x 2 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 -Test 1RM |
| * Set 6 (optional) – Exceed Set 5 weight |
B. Weighted Pull Up – Find 1RM in 10 minutes
C. 5 Rounds for time of:
- Deadlift x 7 (135/95)
- Hang Power Clean x 5
- Double Under x 30
