LIFT 012216

Saturday, 22Jan16

we are open

 

Help us keep the training floor dry and safe, please do not wear your training shoes to the gym!! Wet shoes will not be permitted on the floor! NO EXECPTIONS

 

Saturday Mash Up!

Warm-up

3 minutes Jump rope followed by

3rds of …

  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Squat Thrusts
  • 30 second Plank Climbers
  • 30 second Push-up to Alt Toe Tap
  • rest 30 seconds

 

Workout #1

15/15 for 12 minutes (24 Cycles) Circuit Style

  • DB Hang Squat Clean Thruster
  • Kettlebell Swings
  • DB Floor Presses
  • Mtn Climber Sprints
  • Dead Hang Pull-ups
  • Dbl KettleBell Cleans

Rest 2 minutes

Workout #2

12 Minute Partner AMRAP

  • 15 Unbroken Wallball Toss
  • 12 Unbroken Buddy Push-ups
  • 9 Unbroken Dyna-max Chest Pass Burpees

 

 

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