Holiday Hours
7:00a-Noon: Open Gym
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FUNCTIONAL FITNESS
With a partner for time:
500/400m Row
400m Run
20 Burpee
1000/800m Row
800m Run
40 Burpee
1500/1200m Row
1200m Run
60 Burpee
2000/1600m Row
1600m Run
80 Burpee
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
15(L) 12(M) 10(MH) 8(H)
Dumbbell RDL
12(L) 12(M) 12(H)
Hip Thrust
15(L) 15(M) 15(H)
21-15-9
Leg Extension
Hamstring Curl
1:00 Plank Hold
1:00 Wall Sit
1:00 Plank Hold
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COMPETITOR
Jerk
Build to 1RM
Bench Press
Build to 1RM
For total time:
3 rounds –
100′ DB Walking Lunge 2×50/35
20 Handstand Push-up
(rest 3:00)
3 rounds –
50′ DB Walking Lunge 2×70/50
10 Deficit Handstand Push-up
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WEIGHTLIFTING
Jerk In Split
3-3-3-3-3
Pause Jerk (:02 in split)
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 1×3
75% 2×2
80% 3×1
Close Grip Bench Press
4×8 (M)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Leg Press
15(L) 15(M) 15(H)
Leg Extension
15(L) 15(M) 15(H)
Standing Calf Raise
15(L) 15(M) 15(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“Never look backwards or you’ll fall down the stairs.”
~Rudyard Kipling
