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Monday 9/9

De load week!

Boot Camp Bring A Friend this Thursday night 7:30pm

Strength Tempo Overhead Squat

3 Sets of 1 5 Second Negative + 2 Second Pause in bottom

Sets: 50-55-60%

Then:

Pausing Overhead Squat

3 Sets of 1 2 Second Pause in Bottom (Normal Speed Down)

Sets: 65-70-75%

Conditioning "Hot Mess"

2 Rounds: 25 Overhead Squats (95/65) 35/25 Calorie Row

Rx+ 115/85# & same calorie Assault Bike

Great Job this weekend at Booties In Action!

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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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