Friday 11.30.2018

*Gymnastics Clinic is this Saturday @9:30am -- join Coaches Jon and Adam, as well as resident gymnast Victoria, as we will be focusing on Kipping/Butterfly Pull-ups!**Our Holiday Brunch is Sunday, December 9th, at 10am.  Check out the details on Facebook, and let us know what you will be bringing.  We are also accepting donations for Amos House, up until the event, so please consider lending a hand.

"FITNESS" & "PERFORMANCE"

A. Five sets of:Bench Press x 3 repsBuild in load to today's 3-RM Bench Press.Rest 2-3 minutes between sets, and use this time to warm-up your lower body for Part B.B. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:8 Alternating Dumbbell Snatches (these should be heavy, but unbroken)120-ft Shuttle Sprint (20 feet down and back, 40 feet down and back)C. Every minute, on the minute, for 6 minutes:Minute 1 – 8-10 Supine Ring Rows @ 2111Minute 2 – 45 Second Plank Hold

"COMPETITION"

Same as Performance.

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion