January 17th, 2017

TOPIC TUESDAY

Don’t forget that tomorrow afternoon, and noon, will be the groundbreaking ceremony for our new facility! If you can make it, we’d love to see you all there to help us celebrate this awesome adventure!

You all have been doing a really great job of cleaning up after a workout, but let’s keep on it! I know after a hard workout, the last thing we think about is having to put away wall balls, or kettle bells, but keeping the gym clean and pretty is someone we all have to work at!

#NewAdventure

Fitness:

A1. Shoulder Press “Strict” 4 x 7 @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 4-5 reps or 3 position hold 10-12 sec at each position rest as needed x 4-5 reps
+
200m row
14 American
10 Burpee
rest 2:00 x 5
+
Ido Portal Squat Routine

Competition:

A. BS 4 x 6 “no tempo” rest 2-3 min Build- Last 2 sets should be heaveist weight from last week
B1. Thruster 4 x 7 no rest build (tough weight)
B2. C2b PU + 1-2 reps per set (use last weeks numbers) rest 2 min
+
4 sets
20 Cal Row (AFAP)
16 WB
15 T2b
**@Open Pace- rest 2 min b/n sets
+
Shoulder Pails and Rails x 2-3 sets per side
During Pails keep core tight and brace
During Rails you can relax the core but focus on breathing @ 4181
4 inhale through nose
1 hold
8 exhale
1 hold