“Consistent action creates consistent results” – C. Kane
A. Back Squats
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%
B. “Rush Hour” – For Time
20-15-10 Power Cleans @ 165/115 | 185/125 | 205/135
400M Run after each round
*14 Minute Cap
Performance @ 135/95 | 155/105 | 175/115
Fitness @ 115/75 | 135/85 | 155/105
Fitness Light @ 65/45 | 75/55 | 95/65
*Bonus
A. Front Squats 5 @ 60%, 5 @65%, 2×5@70%
B. Bench Press 5×10 @60%
C. Muscle Up practice is best performed before class or in a second session when you are fresh.If you have questions don’t hesitate to ask.
Warm Up – 10 Forward arm circles, 10 backward arm circles, 10 ring rows, 10 push ups, 10 hollow rocks, 10 hanging scap depression, 10 sec top ring support, 10 second bottom ring support
3 x False Grip Pull Up Hangs (hang at bottom for 10-30 seconds)
3 x 6 Strict Ring Dips
3 x 6 Ring Pull Ups (palms face each other)
5 x 5 Sets of Baby Muscle Ups (slow speed hit all the positions, use your feet on the ground or the ring thing)
Greg Glassman – “What is Fitness” – Any questions feel free to ask any coach on staff. They’ve all read it, been tested on it and are happy to answer any questions you might have to help make you healthier.