Sunday 1/7/18
EMOM 14 min:
1 min: 5 Pullups 3 Chest to bar pullups 1 bar muscle up
1 min: 4 HEAVY DB snatch or Dball clean
*Use a heavier weight than last week. Feel free to add more reps to the gymnastics complex if 5/3/1 is easy
+
3 rounds for time:
30 Calorie row
30 Box facing burpees(24/20)
*20 min time cap
General fitness
EMOM 14 min:
1 min: 40 seconds max reps knees to elbows
1 min: 40 Seconds max reps DB snatch
+
AMRAP 20 min:
Run 400m
30 Burpees to plate
Coach promoting cold therapy actually just too cheap to turn on fix heater
Man ‘scales up’ swim workout by wearing weighted tactical vest
REMINDER. FREE WEEK STARTS TODAY. BRING YOUR FAMILY AND FRIENDS TO TRY IT OUT! NO EXPERIENCE NEEDED
