Happy New Year!
Gym Hours: 7:00a-Noon
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FUNCTIONAL FITNESS
5 rounds for time:
10 Pull-up
20 Push-up
30 Sit-up
40 Air Squat
(1:00 Rest)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Supinated Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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COMPETITOR
Deadlift
Build to 5RM
Weighted Pull-up
Build to 3RM
“Hi Rox”
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WEIGHTLIFTING
Muscle Clean
3-3-3-3-3
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
95% 4×4
Front Squat
70% 4×4
Back Extension
3 sets (pick reps)
“Derive happiness in oneself from a good day’s work, from illuminating the fog that surrounds us.”
~Henri Matisse
