Normal schedule classes today: 6AM, 12PM, 5:30PM, 6:30PM
Our Fall 21-Day Wellness Challenge starts next Monday, October 10th — this will be a great opportunity to track and aim to improve your nutrition, sleep, activity, and hydration levels. Stay tuned for more details this week!
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Strength
Front Squat (3-3-8-8-8)
3 reps @ 55% / 3 reps @ 60% / 3×8 reps @ 65% (record this #)
Alternative: 5×5, ADD 5-10 lbs from last 5×5
OPTIONAL SUPERSET: 6-8 Supine Hamstring Curls with Med Ball — maintain strong bridge position throughout
Conditioning
EMOM 12 minutes (3 rounds):
MIN 1: 200m Run
MIN 2: 20 Unbroken Wall Balls (20/14 to 10’/9′)
MIN 3: Max Double-Unders
MIN 4: REST
Score is total # Double-Unders
Scale run distance if unable to make within minute. Scale wall ball weight as needed to go unbroken while maintaining correct form
Cool-Down
Calf Stretch against Wall
Calf & Plantar Smash with Lax Ball