Saturday 1.3.2015

*Reminder: Our first monthly Mobility & Maintenance Class is this Sunday, January 4th, at 9:15 AM.  This is followed by Open Gym from 10-11.

"FITNESS" & "PERFORMANCE"

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:4 Shoulder to Overhead (135/95 lbs)4 Burpees Over the BarbellRest 2 minutesIn teams of two, alternating every 10 Calories, complete as many Calories as possible in 4 minutes of:RowingRest 2 minutesIn teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:6 Wall Balls6 Toes to BarRest 2 minutesIn teams of two, alternating every 4 reps, complete as many reps as possible in 4 minutes of:Dumbbell Manmakers (50/30#)

"COMPETITION"

A. Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 repLoading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80B. Every 6 minutes, for 30 minutes (5 sets):Row 500 Meters6 Power Cleans @ 75% of your 1-RM12 Chest-to-Bar Pull-UpsNote times for each set.C. Three sets of:Glute-Ham Raises x 6-8 reps @ 3011Rest as neededL-Sit x 30-45 second holdRest as needed

"ENDURANCE"

Row 30 minutes for max meters