Happy New Year! Just one change to the schedule on Friday:

Friday, Dec 31- 7:00, 8:15 & 9;30 am classes

Saturday, Jan 1-No Change- 8:00 & 9:00 am classes- Start the year off right!!

Compete

PART 1: BARBELL THRUSTER [ALL TRACKS]
On the 2:00 for 5 sets. . .

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

Compete/Train

PART 2:
For Time:
30 Dumbbell Thrusters 35/50 M25/40
35/50 Calorie Bike or 50/70 Cal Row
150 Double Unders

*Score = Time it takes to complete the workout

Sweat

PART 2:
AMRAP 10:
30 Dumbbell Thrusters 25/35 M20/30
35/50 Calorie Bike or 50/70 Cal Row
150 Double Unders
*Score = Rounds + Reps

 

AFTER PARTY

Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]

 

AT HOME:
PART 1:
15-12-9-6
Double Dumbbell Thrusters

PART 2: “BOOM BOOM POW”
For Time:
30 Dumbbell Thrusters (50/35)’s
600 Meter Run
150 Double Unders

*Score = Time it takes to complete the workout