The Weekly Outlook and Special Announcements
Hope you all had fun at Hip Hop and Saturday Night!! This week be sure to remember that we have the Monster Mash Competition being held here at Sanitas from 8am until 5pm so there will be no classes held. However you should definitely come in and cheer on the competitors.
This weeks programming will entail a good mixture of specific strength work with some very challenging conditioning pieces.
50 DB Thrusters at 35#/25#
50 DB G2OH at 35/25# *DB Double Snatch
50 DB Hang Squat Cleans at 35#/25#
Today is a gymnastic strength builder!!
EMOM x 20min *5 Sets
1) 4-6 Strict Handstand Push-Ups *add deficit if necessary
2) 6-8 Inverted Rows *feet elevated and add weight plate on chest if necessary
3) 8-10 Strict Dips
4) 10-12 DB Chest Supported Rows
3x6min AMRAP/2min Rest Between each
400m Run Buy-In to Each AMRAP
10 Deadlifts at 225#/155#
20 Box Jumps at 24”/20”
30 Wall Balls at 20/14
*start where you left off and record total rounds and reps
A) Take 12-15min to Find a
1RM Hang Squat Snatch
B) EMOM x 15min (5 Rounds)
1) 50 Double Unders
2) 3 Hang Squat Snatch at 75% of 1RM
3) 10 Bar Facing Burpees
*Each for Time!! Can you go sub 5 on each one??? or even sub 3???
Thrusters at 135/95
Thrusters at 115/75
Thrusters at 95/65
Saturday: NO CLASS
MONSTER MASH!!! NO CLASSES
Body Building Sunday!! Be on the look-out for some classic body-building movements!!