(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

1/8/16

We have a scheduling issue this week, please note all classes on Wednesday evening will be cancelled.
Fitness

A.

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps

Station 2 – Single-Leg Box Step-Up x 6-8 reps each

Station 3 – Supine Ring Rows x 8-10 reps

B.

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets.

February 8
Performance

A.

Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to work as heavy as possible)

Station 2 – Ring Dips x 10-15 reps

B.

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

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