Monday, January 2nd

In 2017, Pursue Meaning Instead of Happiness- NY Mag

Performance is in red, Competition is in blue, Links are in green

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move from the Back Squat directly to the Front Squat. Heavier than last week. But leave room to keep adding weight throught the next 6 weeks.

C) 10 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

Rest 2 minutes, then…

3 minutes max Calorie Row

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move from the Back Squat directly to the Front Squat. Heavier than last week. But leave room to keep adding weight throught the next 6 weeks.

C) 4-5 sets for times
12/9 Kipping Handstand Pushups
12 Box jumps 24/20
12 American Swings 70/53
(rest exactly 3 minutes)

Scale the reps or range of motion so each set can be completed in 3 minutes or less. Keep the intensity high here. Once you come off the handstand pushup be ready to sprint to the finish. Plan on  completing 4 sets and if you have time go for 5. 

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