New Years Eve hours are 5 a.m. 6 a.m. and 9 a.m. only. New Year’s Day hours to be determined. Check back here tomorrow.
Fitness
A.
Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run
Performance
A.
Take 15 minutes to build to a heavy Split Jerk
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups (chest-to-bar pull-ups for advanced athletes-chest much touch)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)