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Just Water?  That is All You Add to Your Spark?

Time for us to help you up your game.  Try this one on for size...

Spark Breakfast Smoothie

- 1 cup frozen summer fruit blend (peaches, strawberries, blackberries)

- 2 tablespoons plain yogurt

- 2 tablespoons peanut butter

- 1 packet Spark mango strawberry flavor

- 1/2 cup water

September 26th, 2017

Warm Up

Sumo Squat with KB 10-15 Second hold

2 Rounds slow pace

10 Reverse Lunges

10 Shoulder Pass Through

10 OHS with pvc pipe

5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

10 Front Squat with Bar

 

A)  Barbell Conditioning

EMOM X 8

Minutes 1-4: 3 Snatches (power or squat) 60-75% of 1rm

Minutes 5-8: 5 Clean and Jerks (squat clean or power) 60-75% of 1rm

 

B) 15 Min CAP

Run 400 M

15 Thrusters 95/65

Run 400 M

15 OHS 95/65

Run 400 M

15 Front Squats 95/65

Run 400 M

15 Back Squats 95/65

*bar must come from the ground.

 

C) Midline

8 Rounds

L Sits 20 second hold: 10 seconds rest

8 Rounds

Barbell Roll out: 20 second roll out 10 seconds rest



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