WEDNESDAY

8 am class

9 am class

I hope you all had a great holiday and are ready to get back on track! I will announce New Year’s Eve holiday hours toward the end of the week. I finally put 12 Days of Christmas album together on Facebook. Be sure to check it out!

Let’s focus more on technique, form and range of motion today for our strength program.

A GROUP WARM UP (on the whiteboard)

B MOBILITY (on the wihiteboard)

C STRENGTH

Squat snatch

E2MOTM x 10

Progression in weight

C METCON

“Fight Gone Bad”

3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

WEIGHTLIFTING/OLY @ 6:15 w/ Mike

1.clean pulls 5 x 3 @ 100% of best clean. On last pull take 10 sec to lower bar back down to ground.

2.power clean + front squat + jerk (push or split)

1 + 1 + 1 x 5

progression in weight

3.Core:

3 sets

weighted setups x 20

slow weighted Russian twists x 30