Holiday Schedule:
- 12/31- Open Gym 11:30 – 1:30
- 1/1 Open Gym 12:30 – 2:00 & 4:30 – 6:00
*****
WORKOUT 12/30/2019
STRENGTH
Week #1 Random Strength
- 3 reps of Hang Snatch Every 90 seconds for 12 minutes
*Increase weight after 4 sets.
CONDITIONING
Complete 4 rounds for time of:
- 25 Double Unders
- 5 Hang Power Snatch (M:115#/W:80#)
- 25 Double Unders
- 5 Overhead Squats (M:115#/W:80#)
- 100m Run
*Sub 40 single unders for the double unders. Target time is 10 minutes. Time cap is 13 minutes.
CARDIO CROSSFIT
1- Complete as many rounds as possible in 7 minutes of:
- 15 Plate Thrusters
- 12 Abmat Sit-ups
- 100m Run
Rest 3 minutes, then….
Complete as many rounds as possible in 7 minutes of:
- 15 American Kettlebell Swings
- 25 Jumping Jacks
- 100m Run
Rest 3 minutes, then….
Complete as many rounds as possible in 7 minutes of:
- 15 Plate Ground to Overhead
- 12 Abmat Sit-ups
- 100m Run
2- [:30 Work + :30 Rest] x 8
- Odd- MaxCalorie Ass Bike
- Even- Max Rep Mountain Climbers
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