John McGuire
- Nov 13, 2022
- 1 min read

11/14/22

Updated: Nov 15, 2022

Deadline for bookings is three hours before class begins going forward

Warm up

1 minute plank hold with alternating arm raises

30 second lateral split hold

Then 3 rounds

10 hand release push ups

10 5/5 single arm kb deadlifts

Strength

Bench press-Build a heavy 6

Conditioning A-B-A

A-3 minute cap

9/9 6/6 3/3

Db snatches 50/35

B-Every other minute x 5rounds

3 bench presses

50/50 m front rack carry 50/35

20 second squat hold

Accessory

3x15/15 landline presses

3x15 db rows

3xmax decline push ups

3x15 hammer curls

Oly wod

Emom10

2 snatch jerks

Recent Posts

See All

12/2/23 power clean x 4

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

12/1/23

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro

11/30/23 bench press x 6

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx