Happy Sunday guys let’s finish off the first month of the year with some hard work and fun! Monday, we have a chance to fine tune some movements that we will see in our mecton. We will build to a heavy complex of 1 power clean, 2 front squats and 3 push jerks. Then we will hit “Rack City”. This for time workout has 3 barbell movements separated by air squats with the same weight on the barbell for the power cleans, front squats and push jerks. Tuesday’s “Speed Limit” has a gnarly buy in of calories on the assault bike, which leads directly into max rounds of burpee box jumps and chest to bar pullups in this AMRAP 15. “Buckle Up” for Wednesday’s workout. We have 3 separate AMRAP 5’s with 5-minute rests in between. You’ll complete reps of lunges, abmat situps before moving on to the scored portion of the workout which is max calories on the rower. Thursday, we have a team of 3 workout called “Triplets”. With your partners you’ll complete 3 rounds of 50 bench presses, calories on the assault bike, 50 deadlifts and more calories on the assault bike, each round you’ll increase weight on the barbell. Friday our focus will be the squat snatch, so we will start with a complex that will help progress to that movement. Then we will hit “Paw Patrol”, an AMRAP of double unders, toes to bar and hang squat snatches. Our Saturday class is an individual workout called “Deep End.” You will work for 3 minutes and rest for one in this 5-round workout. Each minute you will max out on reps, minute one is rowing, then power cleans and then burpees.
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”–Kobe Bryant