Day: January 8, 2018

1.9.18

Tuesday

FITNESS

A.
3 Sets:
10 kips (tight hollow and arch positions)
5 Strict Pull-Ups or 10 Ring Rows
:30 Hang

B.
EMOM for 12:00
1 – 40 seconds Row (Hard effort)
2 – 40 seconds Burpees

C.
4RFT:
30 Plate front rack squats
30 Sit-ups
30 Flutter kicks (L/R=1)

_________________________________________________

PERFORMANCE

A.
3 Sets:
5 Strict Pull-Ups + 5 Pull-Ups + 5 CTB Pull-Ups + 30 second hang

B.
EMOM for 12:00
1 – 20/16 Calorie Row
2 – 15 Burpees

C.
For time:
50 Wall ball (20/14)
25 Toes to bar
40 Wall ball
20 Toes to bar
30 Wall ball
15 Toes to bar

Advertisements

Monday Morning ReMinders

Monday Morning ReMinders

1.8.18

Hey everyone. Hope you’re off to a good start.

**5/6am on Friday 1.12.18 are both cancelled.

**Move Fast Class. Come check it out!! Tuesday and Thursday 830am and 730pm.

It’s high energy and low skill. Nothing to slow you down. Whether your goal is weight loss or performance based, adding this class 1-2 times per week will sure be a guaranteed way to help achieve your goals.

**We had a great talk on Sunday about nutrition. Many people are going to be starting RP. If you would like to do this program use “HARRIS10” for a discount. We will be starting a support group in the next few weeks.