WODs 12.25.17 - 12.29.17 Merry Christmas! - Jump Start January Intro Starts 1.8.18

We hope that everyone is soaking up quality time with the fam and getting some much needed rest. The gym will be closed Monday and Tuesday. Regular hours Wednesday through Friday. 

We are super thankful for our gym family and the growth that is taking place at J19 in Alabaster and Jasper.  January is when everyone is looking to make that commitment to get in shape.  We want to help as many people as possible.  Please help us promote the Jump Start January Intro. The classes start on January 8th. This will be the perfect way to set someone on a path to fitness. 10 Total classes for only $50. Click here to go and share the event or get more info.

Monday - Gym Closed.

Tuesday - Gym Closed.

Wednesday 

1. Pause Front Squat
Build to a Heavy Single

2. Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Bike, row or ski

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Calorie Bike

Thursday

1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks

2. Conditioning
AMRAP 15:
15 Power Snatches (75/55) - Do not drop bar from overhead. 5 Burpee Penalty
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

3. Midline - Extra work
2 Rounds:
50 AbMat Sit-Ups
20 Back Extensions

Friday

Happy New Rear!

1. Conditioning
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row 

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