Wednesday January 6, 2016

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(Personal Training Client English has come a long way since she started.  She is looking to get her mile time back up to speed, make strength gains, and find more self confidence.  What are your goals for 2016?  Goal Setting workshop will be held Saturday at 9am! Be there!)

Sign up Mindbody and Post Scores to Whiteboard

Strength

Push Press

1-1-1-1-1-1-1

*Do a few warm-up lifts and then start the 7 workout lifts.  First lift starts @ 75%, add weight each lift, the last rep should be going for a new 1RM

Level 2 WOD:

AMRAP in 20 minutes:
10-8-6-4-2
Deadlift (225,155)
Triple Unders
Burpees

**For the 20 minute duration, 1 round consists of the 10-8-6-4-2 sequence. The way this will flow is as follows: 10 DL, 10 TU, 10 Burpees, 8,8,8,6,6,6,4,4,4,2,2,2 (1 round complete), then, start back at 10 DL, 10 TU, 10 Burpees, 8,8,8,6,6,6,4,4,4,2,2,2 ( 2 rounds complete). Continue this pattern for the 20 minutes.

 

Level 1 WOD:

AMRAP in 20 minutes:
10-8-6-4-2
Deadlift (135,95)
Double Unders
Burpees

**For the 20 minute duration, 1 round consists of the 10-8-6-4-2 sequence. The way this will flow is as follows: 10 DL, 10 DU, 10 Burpees, 8,8,8,6,6,6,4,4,4,2,2,2 (1 round complete), then, start back at 10 DL, 10 DU, 10 Burpees, 8,8,8,6,6,6,4,4,4,2,2,2 ( 2 rounds complete). Continue this pattern for the 20 minutes.

Level 2 MODS:

MOD 1: DL (185,125), 2x- Unbroken Double Unders

Level 1 MODS:

MOD 1: DL (115,75), DU Attempts

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