Tuesday:

WarmUp

Run or Row 600m
4-Position BarHang
3 Rounds
6 FrontSquat (bb)
6 Press
6 PullUp
1) AMRAP5
10 Thruster 95/65#
10 PullUp
Rest 5:00
2) AMRAP5
10 DeadLift 225/155#
10 HSPU
Rest 5:00
3) AMRAP5
10 PowerClean 135/95#
10 RingDip
Cool
RestWalk 200m
Roll

1/12 WOD

Monday:

WarmUp
Run or Row 400m
3 Rounds
7 PushUp
7 SupineRow
14 Lunge

Mobility: choose 2

1) 15:00 To build to a heavy single in the BenchPress

2) AMRAP12
6 HSPU
9 TTB
Run or Row 200m

Cool
RestWalk 200m
Roll / Stretch

9am Burn with coach Shan. It’s going to be great! Get in here.

row 400m
1 length knee ups, 1 length butt kickers
200 m run
1 len inchworm + push up
row 400m
1 len spiderman lunge

3min DU work

Mobility: Choose 2- Bandy ham, Box lunge, quick hip,3 position bar hang

3 rounds for reps
1 minute on 30 seconds off, rotate
pull ups
Rest 30 sec rest
row
Rest 30 sec rest
KBS 53/40 LB
Rest 30 sec rest
box jumps 30/24
30 sec rest

Bring a friend is almost here…starting Jan 15th. Who are you bringing in and sharing your gift of fitness with?

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