Wednesday, November 29th

Christmas party December 2nd 6pm-12am!

 

A) Every 90 seconds, for 18 minutes (6 sets each):
Station 1: Assault Bike at 60/50 RPMs
Station 2: Low Ring Strict Muscle Up Transition  x 3-5 reps

B) 4 sets at 95%+
5 Pullups 
15 Wallballs 20/14
10/7 Assault Calories 

A) Every 90 seconds, for 15 minutes (5 sets each):
Station 1: Clean and Jerk x 1 rep
Station 2: Low Ring Strict Muscle Up Transition x3 reps

Clean and Jerk increases as follows: 75/80/85/90/95%

B) 3-4 sets at 95%+
 4/2 Ring muscle-ups
3 Power clean & jerks 135/85 
2 Power clean & jerks 155/105
1 Power clean & jerk 175/115
*90 second time cap per set

Rest 2-3 minutes between sets

The goal is to move through unbroken sets. NASCAR style plate changes. Scale the MU or barbell as needed. 

 

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