MON15JAN2018

AllenCore Fitness

ALLEN CORE FITNESS TRAINING STARTS MONDAY JAN 15TH AT 8:00AM! CLASSES WILL BE ROUGHLY 45 MINUTES, EVERY MONDAY, WEDNESDAY, AND FRIDAY. PLEASE CLICK HERE FOR MORE INFO

WOD

Strength
4 sets on bar:
6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups
*Try to stay on bar entire set. Scaled: pull as high as possible.

Conditioning
4 min. on/2 min. off for 4 AMRAPs:
9 DL (185/125)
12 Burpee Box Jumps (24″/20″)
9 Cleans (any style 185/125)
*pick up where you left off.

Extra

4 min. EMOM –
3 Full snatch
rest 1 min.
4 min. EMOM
2 Full Snatch
rest 1 min.
4 min. EMOM
1 Full Snatch

FS: 8 min. EMOM – 2 FS

Allen Core Fitness

Interval Training
5 Sets:
1 min Row
1 min Rest

Back Squat
3×12 building
1 min rest between sets

Strength
5 sets:
15 goblet squats
15 Snatch grip barbell RDL
25 deficit calve raises (weighted as able)
1 min rest

Extra
Accumulate 2 min wall sit

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