"Against the Clock"

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There is still time to get signed up for our Intro Class starting on January 4, 2016. If you or anyone you know is interested, feel free to shoot us a message!!

Warm Up (OTM for 12 Min):

Do 40 sec. of each move:

  • 1) Row
  • 2) Jump Rope
  • 3) Mountain Climbers on Sliders
  • 4) Sit Ups

Skill (NFT):

Go back to your toes to bar or knees to elbows from last week and try challenging yourself again!! Work on good form and carry that over into today's workout.

Strength (3 Rounds NFT):

  • 10 Suitcase KB Deadlift (Each side & move slow)
  • Heavy Farmers Carry (Down & Back)
  • Banded Lateral Walk (Down & Back)
  • Handstand Hold or Feet Elevated Plank (20 sec.)

Met-Con (12 Minute running clock):

  • Row 500m

Then with the remaining time AMRAP of:

  • 7 Single Arm DB Push Press (R)
  • 7 Single Arm DB Push Press (L)
  • 7 Box Jump (24"/20")
  • 7 TTB/K2E/Knee Raises/In N Outs
    * Score is total number of rounds of AMRAP *
    * Take your intensity to the next level today, but be safe about it *

Mobility (NFT):

  • Stretch the shoulders back
  • Foam Roll