Announcements
100KM Challenge Begins Monday, 11 November. Register and joint Team The Gym Lake Highlands at 100kmc.com
Questions? Ask Team Leader Coach Jeff
NEW CLASS TIME: Saturday Classes at 8:30 & 9:30 AM
(Saturday workouts now under Power Hour)
The Gym Lake Highlands – 2-PWRHR
“You Complete Me” (AMRAP – Rounds and Reps)
With a Partner:
AMRAP 0:00-13:00
30/24 calories fan bike
15 toes to bar
10 deadlifts (95/65#)
5 HSPU
— rest 13-15–
AMRAP 15:00-26:00
21/18 calories fan bike
15 hang power snatches (95/65#)
10 chest to bar pull ups
–rest 26-28–
AMRAP 28:00-35:00
15/12 calories fan bike
10 front rack reverse lunges (95/65#)
5 wall walks
–rest 35-37–
AMRAP 37:00-42:00
8/6 calories fan bike
10 high plank + push up + high five partner (hold high plank throughout all reps)
All work is shared between partners, 1 partner working at a time
Scaling options
HSPU > box HSPU > pike PU> seated DB press
C2b pull up > chin over bar pull up > banded pull up > ring rows