*Saturday Activities Schedule*
Saturday Weightlifting Class will meet as scheduled at 0845.
Field Day Saturday; the 1000 class is meeting at 1030 at Washington Park! We’ll do a short outdoor metcon then partake in activities (ultimate frisbee, slack-line, cornhole etc).
We will have childcare at the park from from 1030 to 1230.
At or around 12:30 or 1:00pm we will move the party to Jerri & Josh’s house to cookout and swim. See our FB event page for more info.
Strength
In 15:00:
Performance: Front Squat
- Build to a 3 rep max
Fitness: Front Squat
- 5 x 2-4 @ 20X1
Build until technique degrades
Conditioning
Complete as many rounds as possible in 3:00 of:
- 7 Toes to Bar
- 14 Wall Balls (20/14)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 7 Toes to Bar
- 14 Wall Balls (20/14)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 10 Calorie Row
- 10 Dumbbell Thrusters (45/30)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 10 Calorie Row
- 10 Dumbbell Thrusters (45/30)
Your heart rate should be above anaerobic threshold during work periods.
Aerobic threshold heart rate = 180 – age
Anaerobic threshold heart rate = aerobic threshold heart rate + 30
Optional Independent Work
Every minute, on the minute, for 8:00:
- 2 Hang Squat Cleans @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 3-5 Pistols each leg
- 6-10 Barbell Good Mornings