Tuesday, September 5th


The new schedule goes into effect today!

Ammonia, Deadlifts, and the Splits: A Day with Jujimufu

Why You Need Better Ankle Mobility -Girls Gone Strong

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

A) 3 sets of:
Hang Clean x 3 reps
rest 45 seconds
Jump Rope x 60 seconds 
rest 45 seconds 
Side Plank Kettle Bell Hold x 20-30 seconds each side
rest 45 seconds 

B) Half ‘The Ghost’
3 rounds for reps
60 seconds Row calories
60 seconds Burpees
60 seconds Double unders
60 seconds Rest

Really push this today

A) 4-5 sets of:
Hang Squat Clean x 1.1.1 clusters at 75-85%
Rest up to 20 seconds between clusters and two minutes between sets

B) Half ‘The Ghost’
3 rounds for reps
60 seconds Row calories
60 seconds Burpees
60 seconds Double unders
60 seconds Rest

Really push this today

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