Happy new year. 2018. Classes 8,9,10 only.

 Jan 1 2018

we will be adding for 8 weeks - 2 programs for strength and aerobic conditioning in addition to normal programming  

MWF- 20 backsquats  

- start with body weight and if you complete all reps unbroken each week then add 10-20 lbs the next week.  

MWF- 3x 500 m row intervals. Rest as needed between each.  

MWF- 3x400 m run intervals. Rest as needed between each.  

Wod option 1 

murph

1 mile run

100 pull-ups

200 push-ups  

300 squats  

1 mile run

 

wod option 2  

holleyman  

30 rounds  

5 wallballs 20/14

3 hspu  

1 power clean 225/155

 

wod option 3  

kelly  

5 rounds  

400 m run

30 box jumps 24/20

30 wallballs 20/14

 

nutrition will be key so if you need assistance please consult with Misty and team.