03/15/2016

New photo albums online here! 
Head over to the "Photos" page & view hundreds 
of photos from the 2016 CF Open, February 2016 
and the Brett Becker Fundraiser event!

In-Season Cycle
Week 4

WARMUP:
-1 min elevated pigeon stretch each side
-1 min elevated hip rotation each side
-1 min elevated half split each side
-1 min banded distraction overhead extension
w/side body rotation

STRENGTH:
1 Front Squat @ 23X1 tempo + 2 Front Squats (5 x 1 + 2)
- Start at 70% and build to heaviest set

METCON (AMRAP - Reps):
15 min clock
3 x 3 min rounds
Rest :90 between rounds

-30/24 cal row
-AMRAP Wall Ball Shots (reps = 1)

-30/24 cal row
-AMRAP Overhead Squats (95/65)(reps = 2)(<55% of OHS)

-30/24 cal row
-AMRAP Wall Ball Shots or OHS
 (your choice, partition any way)

Rest 1 min then begin Cashout...
AMRAP 2 Thrusters (135/95)(<70%)(reps = 3)
Score is total reps across all rounds + Cashout

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