Ginyu

Saturday Dec 15 2018


Please join us for our weekly FREE class to the public Saturday morning at 8:15am!
We offer this to everyone so you can check out our facility, meet a coach, and get a great workout with no strings attached - ever!
1.) Every 2 min for 5 Rounds
5 Deadlift @ 75%
2.) 15 min AMRAP
5 Overhead Squats 185/125 (From rack if desired)
10 GHD Situps (15 25/16lb wallball abmats if GHDs are full)
15 Cal Row (10 cal bike if rowers are full)
*3.) 30 Bodyweight/75% Bodyweight Bench Press
-Go ME UB until failure each set until complete, so use a partner or safety bars.
*4.) 3 Rounds
10 Rear Foot Elevated Split Squats, Each
10 DB Bent Over Rows with 1 sec pinch at top
-Start light your first round and work up in weight
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Whiteboard
6+ 3 Ab mat su with 16# ball sub 135# BS (shoulder issue)
195# DL
6+19 (4 cals) DL @265#
5 + 8 cals from the rack
DL 225#, 30 bench press @115# (heavier than 75% body weight)
175#dl/4+6 ghd @ 95 floor
10k run
5 + 5 OHS, 245# DL
Snatched 4 rounds, cleaned/BTNSJ last round. 2 mi run 14:51
5 R + 6/10 AssBike Cals
Mods: #45 SA KB FS/GHSU to ==/10 cal Ass.Bike Cals. DL: #101 SA KB DL(+#9 KB in Right 😃) >>> Shldr PT.