Tuesday, December 29th

“Making Money, Getting Strong: Two Grownup Responsibilities” – PJ Media

“Watch Serena Williams’s Sportsperson of the Year Acceptance Speech” – Time

“Performance”
A) 4 sets of:
Front squat x 6-8 (build over the sets but maintain a solid front rack position)
Rest 90 seconds – 2 minutes

3 sets of:
B1) Dumbbell Bench Press x 12-15 reps
Rest 60 seconds
B2) Farmers Carry x 30 meters (length of rig down and back, HEAVY)
Rest 60 seconds

C) 8 Minute AMRAP
8 Alternating Step Ups 24/20″ (4 each leg, no weights)
8 Hand Release Pushups (thighs off floor)
8 Knees To Elbows

Rest 3 Minutes

D) 8 minute AMRAP
2, 4, 6, 8, 10, 12…
Alternating Dumbbell/Kettle Bell Snatch 35/20
Buprees

“Competition”
A) 3 sets of:
Jerk Balance x 3 reps @ 40% of 1 rep max Split Jerk
Rest 60 seconds

B) Exactly 15 minutes to build to a max Power Clean + Split Jerk

C) 4 sets of:
Weighted Dip x 2-3 reps (build to a 3 rep max)
Rest 3 minutes
(Stationary bars are preferred)

D) Row or Assault Bike 10 minutes for max meters

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Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531