STEP OUT OF YOUR COMFORT ZONE AND ENJOY A NEW SPIN ON FITNESS! 4/12/17 @ 8:15 am ONLY
Coach Jorden Ochoa will introduce a new style of fitness, show up and sweat!
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A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds
B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)
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A.
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift
B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)”
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A.
Take 15 minutes to build to today’s heavy Power Clean
B.
For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
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