Monday, December 12th 2016
FRESH START CHALLENGE IS BACK
Coach’s Tip: We are not looking for a two rep max during the strength portion, rather just find a very heavy load. This should warm you up for the METCON and help you determine a weight you can pull for multiple reps on “Push Jerk” (no splitting). The push jerks should moderate to heavy, but something you can do for big sets (you should be able to do the first round in two big sets). The last round will feel heavier, but aim for at least three sets of five. If you are doing sets of two and three from the onset, lower the weight! If you took class on Saturday your legs will likely still be sore, but go steady on the air squats and you’ll be fine!
Janelle and Char Daé prove fitness CAN be fun!
Sunday, December 11th, 2016
OPEN GYM 9a-NOON
Saturday, December 10th 2016
FRESH START CHALLENGE IS BACK
80 Front Squats
10 Toes to Bar every time you drop the bar
(15 knees to waist if you are scaling the toes to bar)
Fitness:95/65
RX:135/95
RX+: 155/105
Time Cap= 15 minutes
Coach’s Tip: Your entire workout is not meant to be doing toes-to-bar so pick a weight you can do in at LEAST sets of 15. Or scale the volume to 60 reps. And if you are newer to toes to bar and want to do them in the WOD (which you should!) scale the volume to 5 or 8!
Friday, December 9th 2016
BEST OF HOWARD COUNTY!
300/250 M Row
8 Hanging Power Cleans
8 Rounds
then
300/250 M Row
8 Hanging Power Snatch
8 Rounds
Fitness:95/65 (75/55)
RX: 135/95 (95/65)
RX+: 155/105 (115/75)
Time cap= 32 min
Coach’s Tip: Partner 1 will complete one full round then partner two will complete one full round (row & 8 reps on the barbell = 1 round). You will rest while the other partner is working, so there is a good amount of rest time baked in. Go hard on the row and pick a weight that you can go unbroken on the barbell for at least the first round or two!
