Saturday Oct 31, 2020
  • Classes
    • 8am
    • 930am
    • 11am

CHUTES NOT LADDERS

Competition Class

Strength

Skills and Drills

CONDITIONING

20min EMOM
10s ALL OUT ASSAULT BIKE
60/50rpm spin w/ remaining time

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

5 Giant Sets
5 DBL DB Bench Press
5 Bent Over Rows
15 GHD Sit-ups
15 GHD Back Extension

MetCon

CLASS

10min EMOM
1 Hang Snatch

For time:
50 KBS 53/35
40 STOH 95/65
30 MB Sit-ups 20/14
20 Burpess over the bar
10 Hang Squat Snatch 115/75

*13min time cap

Coaches Notes

KINDA EQUIPPED

10min EMOM
1 Hang Snatch

For time:
50 KBS
40 STOH
30 MB Sit-ups
20 Burpess over the bar
10 Hang Squat Snatch

BODYWEIGHT / HOUSEHOLD GEAR

10min EMOM
1 Hang Snatch

For time:
50 OO Swings
40 Alt OO STOH
30 Weighted Sit-ups
20 Burpess over the OO
10 Hang OO Squat Snatch

– Eric Barber