Hey everyone, sorry to make this announcement, but we are going to further postpone Friday Night Lights. I never should have attempted to have the event this Friday, it was not realistic. Friday, February 20th will be our next Friday Night Lights. Thank you for your patience.
Thursday is the LAST day to pre-order your Active Life Athletics Wrist Wraps. The sign up sheet is at the front desk. We can charge your account or take cash when you put your name on the list. Save 15%, and pre order.
You guys have been doing great this week with the difficult programming. I hope everyone enjoyed working on their specific deficiency today with the Muscle Ups.
Thursday's workout is meant to be done ALL OUT. If you pace the workout at all, it will not have the desired effect. You have a partner for the workout, make the rest worth while.
Broad jump/high jump one length
30 second Pull Up Bar Bottom Hang
2 sets with an empty bar:
3 Clean Lift Offs+3 Hang Cleans+3 Jerks
Strength: In 20 minutes, go as heavy as possible:
3 sets of 3 cleans+2 jerks (clean-clean-clean-jerk-jerk=1 set)
2 sets of 2 cleans+1 jerk (clean-clean-jerk)
2 sets of 1 clean+1 jerk
Anything more than the bar=first set
“Heavy Partner DT”
With a partner, alternating rounds:
12 Deadlifts (185/115)
9 Hang Cleans
6 Shoulder to Overhead
Warm Up/WOD 1
250 Meter Row
20 Walking lunges (Each step =1)
500 Meter Row
25 Burpees over the Rower
400 Meter Row
20 Burpees over the Rower
300 Meter Row
15 Burpees over the Rower
200 Meter Row
10 Burpees over the Rower
100 Meter Row
5 Burpees over the Rower