Do Your Homework!

Tuesday

September Endurance Challenge

Run: 2 Mile TT

*max effort

How can I measure a route from my house?

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Strength

Week 1

Deadlift

1st set- 5 x 65%

2nd set- 5 x 75%

3rd set- 5 x 85%*

*max reps

Metcon

AMRAP 15 minutes

12 Sit-ups

9 Burpees

6 Kettlebell, #53/#35

How to do a Kipping Pull-ups

This is the most desired skill by our clients in our gym and this is the more disired skill your coaches desire you to have.  This week I want EVERYONE to get at least 15 minutes (accumulated) this week on the bar working on your 1) straight legs with a pulling back of the heels, 2) straight leg with a connection of heels back and toes forward.  In class we speak about starting at the shoulders then working down.  Now on this lecture work from the feet/ankls up to the shoulders.  When you are able to get an agressive (controlled) swing that will iniate the 'Hollow Rock"  Good Luck!