Sunday, 11/11/12

ADVANCED OLY with Erin, 10-12pm.

STRONGMAN with Tim, 10-11am.

CROGA with Tim, 11-12pm.

The “GIRLS” SESSION, with Tim, 12-1pm.

ONE HOUR OLY with Erin, 12-1pm.

SQUATTING ONLY with Erin, 1-2pm.

HYBRID/ADVANCED OLY with Erin, 2-4pm.

Four rowing heats on Saturday.

STRONGMAN with Tim, at 10am.

MOVEMENT PREP: Coach’s Choice, 10 minutes.

STRENGTH: Single Arm Press, up to a peak of 3 on each arm.

METABOLIC CONDITIONING:

For 18 minutes, or 6 rounds:

1 minute at each station where you work for 45 seconds and rest for 15 seconds.

Stone-to-Shoulder

Yoke Walk

Strict Pull-ups

Don’t count reps – focus on form and powerful movement during the 45 second intervals.

THE “GIRLS” SESSION with Tim, at 11am.

MOVEMENT PREP: Coach’s Choice, 15 minutes.

Previous times we’ve done “Fran”.

METABOLIC CONDITIONING:

“FRAN”

21-15-9 reps of:

Thrusters (95/65)

Pull-ups

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