February 6, 2020

Friday Fun Day!

Fitness


3-4 Sets:
Half-Kneeling Bottom’s Up KB Press, x8/side
Russian Swings, x21
Renegade Row, x8
Glute Bridge, x12 (slow)

“The Chief”
5 Sets of,
3 Minute AMRAP:
3 Power Cleans
6 Push Ups
9 Squats
*Rest 1 Minute b/t AMRAPs
*Pick Up Where You Left Off

Performance


Pre-Oly Strength Progression
Find 1RM Jerk (from Rack)

“The Chief”
5 Sets of,
3 Minute AMRAP:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*Rest 1 Minute b/t AMRAPs
*Pick Up Where You Left Off

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Monday & Wednesday at 5:30pm