GYM HOURS 7a-12p
CROSSFIT
“New Year New You”
AMRAP 20:00 (with a partner)
24 Toes to Bar
24 Power Clean 95/65
24 Burpee Over the Bar
24 Shoudler to Overhead 95/65
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation
12 Supine Scaption
8 Scapula Pull-up
Rotating Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm Renagade Row (one dumbbell)
3×8 (M)
Alt Arm Machine Incline Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm High Row
8(L) 8(M) 8(MH) 8(H)
Alt Side & Front Raise
3×10 (M)
AMRAP 8:00
250m Row
10 Burpee Over the Rower
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COMPETITOR
For quality:
300m Row
200m Run
100m Ski
-Banded Stretches-
Burgener Warm-up
*Snatch Warm-up*
5-Position Snatch (Hips, AK, BK, Floating, Floor)
Build to a moderately heavy set
(set is unbroken – don’t let go)
Front Squat
75-85% 5×2
5 rounds for quality:
5 Strict Toes to Bar
3 Low Bar Glide Kip Turnovers
For distance:
AMRAP 25:00
2000/1800m Row
-then 3 rounds-
10 Bar Muscle-up
20 Burpee
-then-
Max Distance Row
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×3
Snatch Pull
90% 1×3
95% 1×3
100% 2×3
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Transition Cycle
Rotating Dumbbell Bench Press
3×10 (M)
Single-Arm Dumbbell Bent Row
3×10 (M)
Dumbbell Incline Press
3×10 (M)
Single-Arm High Row
3×10 (M)
Decline Chest Press
3×10 (M)
Cable Pullover
3×12 (M)
2 rounds:
15 Pec Deck
15 Rear Delt Fly
“You can always become better.”
~Tiger Woods
