Tuesday 12.30.2014

**Holiday Schedule**

Wednesday (New Year's Eve): No 6:30pm class or Olympic WeightliftingThursday (New Year's Day): CLOSEDFriday: Regular schedule***Reminder: Discounted early registration for the Whole Life Challenge ends tomorrow, December 31st!

"FITNESS"

A. Four sets of:Romanian Deadlift x 4-6 reps @3011Rest 45 secondsSingle Arm Dumbell Press x 6-8 reps/armRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Six sets for max reps of:30 Seconds of Kettlebell Swings30 Seconds of Rest30 Seconds of Shuttle Runs (10 meters)30 Seconds of RestC. (Optional) For time:Row 500 MetersCompare to 12.8.2014

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Six sets for max reps of:30 Seconds of Power Snatches (95/65)30 Seconds of Rest30 Seconds of Double Unders30 Seconds of RestC. (Optional) For time:Row 500 MetersCompare to 12.8.2014

"COMPETITION"

In teams of two, with one person working at a time, complete the following as quickly as possible:80 Cals Rowing60 Chest-to-Bar Pull-ups40 Power Cleans (155/105)20 Shoulder to Overhead (155/105)200 Double Unders20 Shoulder to Overhead40 Power Cleans (155/105)60 Chest-to-Bar Pull-ups80 Cals Rowing

"ENDURANCE"

50.40.30.20.10Cals on AirDyneV-UpsCals on Rower