PortFit classes have been a huge hit. The next session of The Port’s specialty course will be devoted to gymnastics and this Thursday is the first class of this new session. If have already signed up, be ready for some serious gymnastic knowledge. If you haven’t, there are still a few spots left. The 6 weeks of this specialty course will help you with all things gymnastics. Including, but not limited to; pull-ups, muscle-ups, T2B, HS/HSPU’s, and rope climbs. Many of the classes will be station based and allow each person to focus on their weaknesses and therefore help you achieve your gymnastic goals. If you are interested in signing up or have any questions, please email Sophie.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 squats
5 push-ups
10 sit-ups
5 pull-ups
Mobility
CFP squat mobility series
Strength
Back Squat – Week 4 Day 1
1×8@65%, 1×8@70%, 1×6@80%, and 1×6@85%
Same as last week, so make sure they approach this one understanding how hard that last set is going to be. If they failed last week, make sure they take plenty of rest leading up to each set. If they were successful last week, stay true to the numbers, we are making huge gains already.
WOD
“Take it Down”
21-15-9
KBS (70/53#)(53/35#)
S2OH (95/65#)(75/55#)
Power clean
*15:00 cap
Accessory Work
Banded push-downs – accumulate 100 total
Russian twists – accumulate 100 total
