Power
Hang Snatch, 5×3, 75% 1RM
Do 3 sets without letting the bar touch the ground.
Do 2 sets where you drop & re-set each rep
Strength
EMOMx10 minutes
Minute 1: 3 Speed Squats, 40-50% 1RM BS
Minute 2: 4 Box Jumps, go as high as able
Conditioning
5-10-15 reps for time:
Overhead Squat, 135/95
*5 Burpee Box Jump Over after each set.
Midline
30 seconds on, 30 seconds off for 4 sets each:
Slamball Russian Twist, 30/20
Slamball Sit up, 30/20 (straight arm)
Accessory
5 sets
3 Glute Ham Raise
6 Speed Dumbbell Lunges, you choose weight
Click here to record scores to Train Heroic
Click Here to Sign up for class
Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville!
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!
