4 January 2016 4 January 2016
Monday 4 January 2016 '4 January 2016'

12088360_10206884398216219_5495559956647673531_nThe Holidays are over!  Time to get back on track.  Grab all your new gear, your best friend, and a water bottle, and start 2016 off the right way.  We’ll see you at he gym.

1. warm up level 2
20-15-10
Calorie Row
Hand release push-up

2. Met-Con
AMRAP 8 Minutes
30 Power snatch 135/95lbs
50/40 Calorie row
30 HSPU

3. Interval Work
3 Rounds
5 Deadlift 315/205lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift 315/205lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift 315/205lbs
10 Lateral bar burpees

4. Extra
AMRAP 12 minutes
20 Wallballs 20/14lbs
60 Double-unders
Rest 30 seconds

1. warm up level 1
20-15-10
Calorie Row
Hand release push-up

2. Met-Con
AMRAP 8 Minutes
30 Power snatch 115/80lbs
40/30 Calorie row
20 HSPU

3. Interval Work
3 Rounds
5 Deadlift 255/165lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift 255/165lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift 255/165lbs
10 Lateral bar burpees

1. warm up base
10-15-5
Calorie Row
Hand release push-up

2. Met-Con
AMRAP 8 Minutes
30 Power snatch 75/55lbs
40/30 Calorie row
20 push press 75/55

3. Interval Work
3 Rounds
5 Deadlift 185/120lbs
10 burpees
Rest 2 minutes
3 Rounds
5 Deadlift 255/120lbs
10 burpees
Rest 2 minutes
3 Rounds
5 Deadlift 255/120lbs
10 burpees

Be Sociable, Share!