Tuesday, November 19 2024

Sumo-Deadlift Build Up E2MOM

5 – 4 – 3 – 2 – 1 – 1

EMOM for 15min For Max Calories:

Min 1: 25 Kettlebell Swings

Min 2: 20 Toes to Bar or Wallball Sit-ups

Min 3: 15 Sumo Deadlifts

Min 4: Max Calorie Row/Bike

Min 5: REST

Barbell Weights = 225/155 RX+275/185 MRX185/125

Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs

Wallball Sit-ups 20/14lbs MRX 20/10lbs

Core, Deadlift & Flexibility Development

2×15 Double Kettlebell Sumo Deadlifts

1min Head to Floor Straddle Stretch

2×15 Back Extensions

1min Couch Stretch (each hip)

2×15 Double Kettlebell Suitcase Deadlifts

1min Butterfly Stretch

2×15 Hip Extension to Glute Ham Raise

1min Chinese Splits / Standing Straddle

Thanksgiving Schedule!!

Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm

Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!

Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare

Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare