WEEK OF 1/20/2020

~The new heaters have been installed.  We appreciated your patience while this process was happening.  Thank you.

~The Get Real 28 Day Challenge begins in 2 weeks.  We have close to 20 members who have committed to bettering their lives through learning and discovering new (and maybe old) healthy habits and are ready to make changes in order to look, feel, and perform at their very best.  What are you waiting for?!  Register today! https://forms.gle/qfFU8wxnyGMuJUfE6

MONDAY

Strength

3 Power Clean + 2 Push Press + 1 Jerk (complex)
Work up to heavy complex for the day

WOD

3 rounds for reps:
1 minute Power Cleans
1 minute rest
1 minute Push Press
1 minute rest
1 minute Clean & Jerk
1 minute rest

Men: 135lb
Women: 93lb
Scale load as needed

TUESDAY

Sprint

Assault Bike
10 sets x 10 sec sprint/50 seconds rest

WOD

5 rounds for time:
10 Strict Ring Dips
10 Strict Pullups

WEDNESDAY

Strength

None today because of WOD length

WOD

2 rounds for time:
100 Double-Unders
50 DB/KB Deadlifts (2 in each hand)
50 Abmat Situps
50/35 Calorie Row

Men: 50lb DB or 55lb KB
Women: 30lb DB or 35lb KB

THURSDAY 

WOD

Rx
5 rounds for time:
12 Handstand Pushups (HTF)
5 Hang Squat Cleans (185/123)
R+
5 rounds for time:
15yd Handstand Walk
5 Hang Squat Cleans (185/123)

Core

50 Rower Body Saws

FRIDAY

Strength

EMOM for 10 minutes:
12 Jumping Lunges
12 Bent Over Barbell Rows

WOD

21-15-9 reps:
Burpees
Knees to Elbows

SATURDAY

Functional movement performed at a relative high intensity with Mark & Kari