Thursday, 10October13

Class Times- 9:30am, 6:30pm & 7:30pm

Steady Freddie

10 Rounds for Time:

• 15 Dead Lifts 135#/95#
• 7 Burpee Box Jump (CMC Style)

Coaches will provide step by step instructions on how to perform Deadlifts but here are a few tips you should start visualizing prior to the workout

• Stand with the bar above the center of your feet
• Bend your knees until shins touch the bar
• Lift your chest  keep the bar close to your body
• Return the bar to it’s starting position by pushing your hips back and keeping the bar in contact with your tights

* Recommended weights are to be used by everyone

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8:30pm

Weezer workout

3 rounds of the below movements…

•  10 Dead Hang pull ups (use bands to ensure good form)
•  15 DB presses
•  20 kb deadlift
•  25 ball slams
•  30 sit ups
• 100 DB speed punches  r=1,l=2….

No time on these exercises, we want good form & execution. All in a timely manner.

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