Tuesday, January 10th


Staying Fit Isn’t a New Year’s Resolution for the Hunter-Gatherers -NPR

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

A) On the minute, for 15 minutes (5 sets):
Minute 1: 5 High Hang Power Snatches
Minute 2: 5 Overhead Squats
Minute 3: 8 Dumbbell Thrusters

Use a Snatch weight that you can cycle proficiently. The overhead squat can be the same bar or a lighter bar or band and make sure to break parallel. Make the dumbbell thrusters tough.

B) 5 sets of:
Assault Bike 30 seconds HARD 

rest 2 minutes 

A) 16 Minute AMRAP
2-4-6-8-10-12-14… Add 2 reps per round
Power Snatch 95/65
Overhead Squat 95/65
Thruster 95/65

B) 4 rounds, not for time
10 Dumbbells Bent Over Rows
10 Weighted Sit-ups
10 Dumbbell Bench Press

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531