Monday 3.4.2019

**6am, 7am, and 9am Classes are CANCELLED for Monday, due to the weather.  We will be open at 10am for Open Gym, followed by 12pm Class.  Please travel safely!

"FITNESS"

A. Four sets of:8 Single-Arm Deadlifts + 100-ft Suitcase Carry* (Left)Rest 45 seconds8 Single-Arm Deadlifts + 100-ft Suitcase Carry* (Right)Rest 45 secondsHollow Hold x 30-40 secondsRest 45 seconds*Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.B. Complete as many rounds and reps as possible in 8 minutes of:4 Dumbbell Renegade Rows*8 Dumbbell Hang Power Cleans12 Dumbbell Walking Lunges*Renegade Row = Push-up, Row Left, Push-up, Row Right

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Hang Power Clean + Power CleanBuild to today’s heavy complex.B. Option 1Complete rounds of 9, 7 and 5 reps for time of:Power Clean (205/145 lb)Ring Muscle-UpOR…Option 2For time:15 Power Cleans (155/105 lbs)21 Ring Dips12 Power Cleans15 Ring Dips9 Power Cleans9 Ring Dips

"COMPETITION"

A. Take 12 minutes to build to today's tough double Front SquatB. Every two minutes, for 16 minutes (8 sets):Hang Power Clean + Power CleanBuild to today’s heavy complex.C. Option 1Complete rounds of 6, 5, 4, 3, 2, and 1 of:Power Clean (205/145 lb)Strict Ring Muscle-UpOption 2Complete rounds of 9, 7 and 5 reps for time of:Power Clean (205/145 lb)Ring Muscle-Up

"ENDURANCE"

2-3-4-5-4-3-2 min pyramid / 2 min restRow, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.