Classes with Coach Heather are a blast! Here she is teaching rope climbs:) So fun!

Classes with Coach Heather are a blast! Here she is teaching rope climbs:) So fun!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Strength Cycle Week 6: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. 🌍”Atlas”🌍
For time:
21-15-9
x2 Wallballs(42-30-18)
Handstand Push-ups

(9 minute Cut-off)

LIII:as Rx’d
LII: Scale Wallball weight as needed. Sub Pike Handstand Push-ups, Down Dog HSPU or DB Press as needed
LI: 4 rounds of
10 Wallballs
10 DB Press

🏋️‍♂️Open Gym Cash-out:🏋️‍♀️
(to be done if you have extra time for Open gym)

Tabata Double Unders
8 intervals of 20s work or practice/10s of rest
or
LIII:Flight Simulator
Unbroken Double-Unders for time.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*

*you must stop between sets. If you miss, you must restart that set over and complete it unbroken before moving on.

Have fun!
 

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