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

10-9-8-7-6-5-4-3-2-1:
Strict Pull Ups
Power Snatches 65/95 M55/85
*Score = Time it takes to complete the workout

 

Sweat

10-9-8-7-6-5-4-3-2-1:
Kipping Pull Ups
Power Snatches 45/65 M35/65

*Score = Time it takes to complete the workout

 

AFTER PARTY

Bike Intervals:
3 Sets:
4 Minutes at Moderate Pace
1 Minute at Easy Pace
2 Minutes at Moderate-Fast Pace
1 Minute at Easy Pace
1 Minute at Fast Pace

Rest 1 Minute Between Sets

 

AT HOME:
10-9-8-7-6-5-4-3-2-1:
Alternating Double Dumbbell Plank Rows
2x Single Dumbbell Snatches