Happy New Year! Just a little change to Friday’s schedule:

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/Train

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”

Rest 2 Minutes Between Sets
Round 1: 135/185 M 95/140
Round 2: 115/165 M- 85/120
Round 3: 105/155 M- 80/115
Round 4: 95/135M-75/105
Round 5: 85/115 M-65/95

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Sweat

  • [Time Cap: 30 Minutes]
    5 Rounds:
    30/21 Calorie Row
    1 Round of “DT”
    Rest 2 Minutes Between Sets

Round 1: 95/135M-75/105
Round 2:85/115 M-65/95
Round 3: 75/105 M-60/90
Round 4: 65/95 M-55/85
Round 5: 55/75 M 45/75

  • *Score = Time it takes to complete the workout1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

AFTER PARTY

Tabata: 4 Rnds through

Toe Touch
Russian twist
Bicycle
V-up

AT HOME:
5 Rounds:
300 Meter Run
1 Round of Double Dumbbell “DT”

Rest 2 Minutes Between Sets

Score = Time it takes to complete the workout