Workout For Wed Dec 12, 2018

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  •  Please RSVP to any/all classes! This helps our coaches! 
  • SBCF Athletes Page - are you a member? If not ask a coach to add you!! 
  • Open Gym 10-12pm and 4:30pm
  • Look at new class schedule
3x5 Strict PullUps
5 wall squats

400m run

1,000/800m row
3 rounds
10 lunges
2 inch worms

Total Weight

4 sets:
10 single leg RDL's (5R/5L)
4-6 GHR
8 pistol negatives (4R/4L)  4sec down

Rounds and Reps

14min AMRAP: with vest
10 pullups
10 DL (45%)
10 Wall Balls
10 B.O.B

Total Time

4 Rounds:
12/10 cal bike
8 BBJO
6 sandbag cleans (150/100)
Rest 2min

Total Weight

5x1 muscle snatch
5x1 power snatch
5x1 squat snatch

Climb every set

Total Time

10 down to 1 and then back up to 10
Pushups
air squats