1. Conditioning
9-7-5-3-1
Push-ups
Wall-ball
2. Strength
Clean and Jerk
AMRAP in :20, rest 1:10 between rounds
3 rounds at about 90%
3 rounds at about 80%
3 rounds at about 70%
The goal is to improve your cycle times and work on touch and go where possible.
Gym Notes
1- we are looking at changing our rest day to WEDNESDAYS instead of THURSDAYS. The reasoning behind this is by Wednesday you are all so beat up that it's almost impossible to get a quality workout. By making Wednesdays your rest/active recovery day you can get 4 GOOD workouts in during the week rather than 3 & 1/2. Also this May allow you to use your Rest Day as an active recovery day instead of being so sore you can't do anything?!
To encourage & support this concept we will be offering Mobility & CF Striking on Wed This change will not take place for a few weeks to help everyone get on board so stay tuned. If you have more questions please let a trainer know.
2 - Our next challenge is in the works. Details to come but start preparing mentally!
3 - This Saturday Jan 11 the GOAL BOARD will be wiped clean. 2014 is all about making and accomplishing GOALS. We want to see at least 1 new goal on the board by Monday 1.13.14.
4 - There a few completions coming up in feb with the OPEN staring March 6. Check the board at the gym for other comp dates. Let a trainer know if you are interesting in competing in any of them. One of these competitions is the AFFILIATE. CUP for more info click HERE.
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