CLASSES CANCELED DUE TO PARKING! Sorry Guys but the gym will be closed today. Normal Classes Wednesday & You can make up today’s workout then as well. Sorry, but just not worth the risk to your beautiful faces. Even Yours Nic.

"When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me." --Erma Bombeck

MONDAY, 14JANUARY2019 - Work For Today

Wave 3/Week 8/Day 1


CONDITIONING - As Many Rounds As Possible in 7 Minutes

3 Burpee Box Jumps

3 Clusters (Trusters w/ a Clean)

3 Step-Ups with Barbell in Front Rack Position


STRENGTH - 13” or 18” Deadlift Height, Your Choice

Set 1: 8 Rack Pulls @ 65% Of your 1RM

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps

Set 2: 6 Rack Pulls @ 75% Of your 1RM

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps

Set 3: As Many Rack Pulls As Possible @ 85% Of your 1RM (Goal is at least 4)

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps


MINDSET - Last Athlete Standing Farmer’s Carry

Teams of 4 or 5 - All the Same Implement Weight

Carry the implement 50 Feet, then go to the back of the line. 

Rest until it is your turn to carry again. 

As people quit, you get less rest. 

Last person standing wins. 


OPTIONAL CONDITIONING - 3 Rounds

:30 Seconds Glute Ham Raises

:30 Seconds  Stiff Leg Deadlifts

:30 Seconds Goblet Squats (Super Deep)

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