Otter
Please join us this morning for our weekly free community workout at 8:15am. On Ramp begins Monday and this class is a great way to check out the gym before you get started at CFGB.
Today begins the 13 week Smolov Back Squat program. It will vary from 3-4 days a week of squatting. We will be squatting in class at least 2 times a week with the other squat days to be done through the extra credit. Lifting is going to get a little heavy over the next 3 months so remember that we have RomWod running daily. Make sure you use it if you’re planning on completing the entire program each week.
Have a great Saturday!
1.) Every 2 minutes for 14 minutes
3 (sets) x 8 (reps) @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @80%
2.) Otter
20 minute AMRAP
30 Walking Lunge
10m Handstand Walk
30 Step Ups 24/20”
10m Handstand Walk
30 Alternating Pistol Squats
10m Handstand Walk
*3.) Every 3 minutes for 5 rounds
10 Unbroken Deadlift, add load each round
20 Push-ups
*4.) 21-15-9
GHD Sit-ups with Medball 20/14lb
Hollow Rock
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