We will be open for classes Thursday, December 24th, Christmas Eve at 5 a.m. 6 a.m. and 9 a.m. only. Closed Christmas Day

Fitness

Workout of the Day

A.

Three sets of:

Romanian Deadlift x 6-8 reps

Rest 60 seconds

Dumbbell Bench Press x 12-15 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings

9 Dumbbell Man-Makers

(push-up, row right, row left, power clean, push press)

6 Toes to Bar
Performance

A.

Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean

(high hang, mid-thigh, and then from the floor) The video shows them in reverse, we will do them as stated.
If you are having trouble getting down in the squat, lower your weight and practice.

Perfect practice makes perfect!

B.

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)