Warm-up:
Individual…
Assault Bike 2 minutes
20 Banded Good Mornings
Accumulate 30 KB Swings medium weight
Group…
Bear Crawl Down
Zombie Walks Back
Twisting Lunges Down
Broad Jumps + 2 Squats Back
Strength:
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
Fitness:
Two sets for times of:
30/20 Calories of Assault Bike or Row
60 Kettlebell Swings
60 Goblet Squats
Rest 5 minutes then repeat
Performance:
Two sets for times of:
30/20 Calories of Assault Bike or Row
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest 5 minutes then repeat
Record total time including the rest.
Mobility:
Roll Posterior
Mash Quads on Roller
Box Brief:
*******Intramural Open: Don’t forget to sign up as it is just around the corner. Sign up sheet next to the sign in kiosk.
********Coaching Seminar: On January 27th and 28th we are privileged to be hosting a coaching seminar with folks coming from all over even as far as California and will adjust classes as follows:
Friday January 27th- 4:00pm and 5pm class NO Barbell
Saturday January 28th- 7:30-8:30 am only class
Sunday January 29th- Open gym 1-3pm
*********The cinder block wall will be coming down this week! YAY!