PROJECT OPEN DAY 117: Saturday, December 26, 2015

THREE HOUR CLASS THIS SATURDAY: 9:15 a.m. - 12::15 p.m.

(A) Muscle Mash (10 min)

(B) Mobility + Band Pull Aparts (1st 4), x5 Ring Rows (next 4) (20 min)

(C) Running (10 min)

  • 400m jog + 400m run
  • 4x 100m sprints @ 75-85% of top speed

(D) AMRAP (20 min)

Review movements and set up for

As many rounds and reps in 15 minutes of

  • 10 Push Ups
  • 10 Ab Mat Sit Ups
  • Run 250m 

(E) 1 mile jog + rest (10 min)

(F) Press ... work up to 1x3-5 at 85% of 1RM (10-15 min)

(G) Press 4x 13 @ 50-55% of 1 RM (10 min)

Each set followed by strict pull-ups/chin-ups and 2 min of rest

Push press as needed/if needed

(H) Front Squat ... work up to 1x3-5 at 85% of 1RM (10-15 min)

(I) Front Squat 4x13 @ 55-65% of 1 RM (20 min)

Each set followed by 150m row sprint and 2-3 minutes of rest

(J) 800m jog

(K) Circuit Work x5 sets of

x10-20 Bench hypers
x10-20 Russian twists
x10-20 Weighted side lunges (x5-10 each side)
x10-20 Bottoms-up single kettle bell press
x10-20 Bent-over barbell rows