Announcement: We are starting a Whole Life Challenge on Jan. 11th. Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Hip and Front Rack Mobility 2 Rounds 10 Wallslides 10 Goblet Squats @ 31X1 5 Pull Ups or Ring Rows Strength/Skill 4 Sets A1: Front […]
We are starting a Whole Life Challenge on Jan. 11th. Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Dynamic Drills Snatch Progressions as a group Strength/Skill 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 10 seconds between reps A2: Double Unders x
Announcement: We are starting a Whole Life Challenge on Jan. 11th. Go her to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Front Rack Mobility Then 2 Rounds 5 Box Jumps 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets A1: Power Clean
Warm Up Dynamic Drills Then 5 Minutes Jumprope Strength/Skill A: Take 12 minutes to build to a heavy double Turkish Get Up MetCon 12 Minutes @ 80% 5 KB Snatch Per 10 Sit Ups 20 Double Unders Rest/Walk 5 Minutes 12 Minutes @ 80% Row 150m 10/8 HR Push Ups 5 TGU Per
Warm Up Foam Roll and Hip Mobility 5 Minutes 2 Rounds 10 OHS @ 30X1 10 Ring Rows @ 2011 10 KBS Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds A3: FLR on Rings 45-60
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 4 Sets A1: RDL x 8-10 reps @ 3011 – Rest 60 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 60 seconds MetCon 2 x 1000m Row @ 100% Rest 8 minutes between efforts
Thursday Hours – 12pm, 5:30pm, and 6:30pm Warm Up 5 Minutes Jumprope 2 Rounds 10 Arm Circles 10 Wallslides 10 T Push Ups Strength/Skill 4 Sets A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds A2: Double Unders 60 seconds – Rest 45 seconds A3: Hollow Rocks 20 seconds – Rest 45 seconds
New Year’s Schedule Monday – Regular Hours New Year’s Eve – 6am and 9am only New Year’s Day – Closed Thursday – 12pm, 5:30pm, and 6:30pm MetCon 12 Minutes @ 80% Odd Minutes: 5 Deadlift TNG @ 60% of 1RM Even Minutes: 10 Burpees Rest/Walk 4 minutes 12 Minutes @ 80% O: 5 Push Press
New Year’s Schedule Monday – Regular Hours New Year’s Eve – 6am and 9am only New Year’s Day – Closed Thursday – 12pm, 5:30pm, and 6:30pm Warm Up Foam Roll/Hip Mobility 5 Minutes 2 Rounds 10 Goblet Squats @ 20X1 10 Ring Rows @ 2011 10 KBS Strength/Skill A: Take 12 minutes to find 10RM
Warm Up Dynamic Drills 2 Rounds 2 Minutes Jumprope 20 Alt. Reverse Lunges Strength/Skill 4 Sets A1: Alternating Front Racked Reverse Lunges x 8-10 per @ 2010 – Rest 60 seconds A2: Double Unders x 60 seconds – Rest 60 seconds MetCon For time: 30 Wallball (20/14) 10 Pull Ups 20 Wallball 15 Pull Ups
