11 Jan 18

** Announcements **

1. Order your long sleeve T NOW in the gym 🙂
2. Next Lifestyle Challenge begins 15 Jan 18!!! See the forum for details 🙂

Fitness
Performance
Metcon (Time)
WARM UP:
Team Relay
3 rounds
Row 100m (each)
Row 200m (each)
Row 400m (each)
–one works while one rests–
Metcon (AMRAP – Reps)
Tabats Situps
score is lowest round
full tabata is 8 rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
Teams of 2
Athlete 1 performs one full round and then rests while athlete 2 performs a full round.
50 Ft Crab Walk (length of gym)
10 squat jumps as high as possible
50 ft Bear Crawl
10 pushups

Then switch partners
–If Crab Walk is tough on mobility then you may sub a second bear crawl or Duck Walk–

Metcon (Time)
10 Minute cap
75 walking lunges
50 kb swings (light)
25 ring rows
15 Pushups
5 wall walks

 

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