Length of rig
-Banded Forward Walk
-Banded side to side walk
-Banded good mornings
20 Glute Bridges
Then
Arm stretches with band on rig
Shuttle Run
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
7×5 GHD Back Extensions
Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.
Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!
On Assault Bike 20 sec on/ 10 sec off
Min 1 – Arms and Legs
Min 2 – 1st 20 sec Arms Only, next 20 seconds Legs only
Min 3 – 1st 20 sec opp arm/leg, next 20 sec switch.
Min 4 – Arms and legs in standing position
10 Inch Worms with Hand Release Push-up
Cobra Pose (20 sec)
10 Bird Dogs
Pull-up/C2B Skill Session
10 minutes including scaling options
22 AMRAP
600m Run
1 Length of Turf Heavy Sled Push
10 HSPU
11 Burpees
Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.
Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!
Butt kicks
Karaoke
Reverse Lunge
Bear Crawl
Crab Walk
Backward Bear Crawl
Wall Squat Therapy x 10
BARBELL LUNGE
3 Sets
6/6 Barbell Back Rack Lunge
-Rest 1:30 Between Sets-
*Perform at same moderate load across
FOR TIME
21-15-9
DB Power Clean (50/35)
DB Suitcase Lunges
DB Push Press
Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.
Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!
30 sec – Jumping Jacks
30 sec – Run in place
5 Power Burpees (wide feet to jump back and in)
5 – 3 Positions Air Squats (Feet together, shoulder width, wide)
10 – Pillar to Plank
5 – per arm Windmill
2 per side hold 20 sec – Pretzel stretch
5 – Hip rock
2 x 20 sec hold per side – Pec stretch @ rig
15 – banded pull downs
15 – rows with band
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
COOL DOWN IS ROMWOD “MIAMI VICE”
Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.
Coming in October “Cut The Sugar” Paleo Challenge Oct 8-28. More info to come!
10 EMOM
2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex
10 AMRAP
200m Run
8 Hang Squat Cleans (95/65)
150 AbMat Sit-ups
Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.
20 RFT
100m Row
6 KBS (53/35)
6 GS
6 KB SDHP
1 works 1 holds plate overhead (45/25)
2 ROUNDS
300m Run or Row
10 PVC Front to Back
10 PVC Back Squats
10 PVC Good mornings
FOR TIME
100 WB (20/14)
21 DB OHS (50/35)
21 Burpees to plate (25/15)
15 DB Hang Squat Snatch
15 Burpees to plate
9 DB Squat Snatch
9 Burpees to plate
*25 min CAP
Min 1 – 1 DL
Min 2 – 2 DL
Etc
(225/155)
20 AMRAP
10 Cal Bike
10 Cal Row
10 Burpees
10 Box Steps (30/24)
9 EMOM
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
50% of Hang Squat Snatch
10 Rounds
5 Box Jumps (24/20)
6 T2B
7 Power Snatches (75/55)
Saturday Sept 22 11am: FREE Airrosti Foam Rolling Class
ALSO-September Birthdays BASH @ NOON. Bring a drink/dish to share!
Saturday Sept 29: DUALITY Competition. Coach Paul and Coach Eddie will be competing. More info to come or visit http://trinitycompetitions.com/duality/
