Announcement
Happy Birthday Monique Balthazar!!
Workout – Metcon (AMRAP – Rounds and Reps)
BLACK FRIDAY
AMRAP 14 Minutes
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups or Burpee Pull-Ups
TARGET SCORE
Target number of Reps: 130+
Minimum number reps before scaling: 115
Scaling Option
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups – Accessory
Accessory – Warm-up (No Measure)
Seated Double DB Shoulder Press
3 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Accessory – Warm-up (No Measure)
Weighted Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB