1.2.17 - 1.6.17 - Happy New Year - 1 Class 1.2.17 Monday 10 AM

Happy New Year!  We hope that every one is feeling recharged and ready to attack 2017. We still have just a few spots open in the intro class starts on January 3rd. This is definitely the best way for a new athlete to get started with us. Click here to register

This is eat clean, train mean and get lean month. We will be using the Meal Fit planning program. This program is awesome! The account is $10/MO and is very inclusive. 

Monday 10 AM only

* Start anywhere and go in order

2017 Meter Row

20 Thrusters 95/65

17 Pull Ups

2017 Feet Run

20 Cleans 135/95

17 HSPU

2017 Meter Bike or Ski

20 Burpees

17 Box Jumps

20 T2B

17 wall Balls

201.7 Double Unders

Tuesday

20 sec on/40 sec off

For 10 min

Min 1 ME clean 185/115

Min 2 ME Box Jumps 30/24

Then

21-15-9

Clean and jerk 135/95

Box Jump overs 24/20

Wed

25 Min AMRAP

1 mile buy in then with remaining time as many rounds as possible of:

15 T2B

15 KBS 70/53

15 Burpees

Thursday

1x20 BS at 50% of 1RM+15-20lbs

Then

7 min AMRAP

7 Thrusters 115/75

14 lateral jumps over plate

21 DU

Rest 2 min

2 min AMRAP Thrusters 95/65


Friday

4 sets

2 Strict T2B

3 Hanging L sit hold-up, hold 5 seconds at 90 degrees, controlled down

4 Kipping T2B

Scale

2 leg raises- legs as straight as possible to 90 degrees and control down

3 Knees to Elbow

4 V Ups –holding light plate if possible

then

Run 800m

50 Russian Twist 25/15

20 GHD or med ball sit ups

Run 400m

40 Russian Twist 35/25

20 GHD or Med Ball Sit Ups

Run 200m

30 Russian Twist 45/35

20 GHD or Med Ball Sit Ups

If doing Med Ball Sit Ups use either med ball or slam ball pound weight

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