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WEDNESDAY 170118

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!

 

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