Happy 2019!  

Please let your coach know your goals for 2019 so we can write them on

the board.   Please join the coaches in doing a DRY month of January,

sign up on board.

Mobility Wednesdays …at 6:00pm be there !

warm up

• 200 m run
• banded walk 50 ft
• 10 banded pull back 
• review olympic moves 

Strength 1rm

turkish get up  10 min to find it

“SWEAT FEST”
TEAMS of 2 : or SINGLES …

In 6 Minutes complete as many reps as possible of:
200 Meter team run with med ball passing to each other
Max Wall Balls while partner hangs from bar … SINGLE DO 10 WALL BALL AND HANG ME

Rest 1 minute 

IN 6 minutes :
200 Meters team run with a med ball passing to each other
Max Shoulder to Overhead (135/95) SINGLE DO 10 REPS HOLD ME BICEP CURL
While partner holds DB in a Bicep curl Hold position (30/20)15/12

Rest 1 minute 

In 6 minutes :
200 meter team run with a med ball passing to each other
Max Power Cleans (135/95)MW SINGLES DO 10REPS ME HOLDING WEIGHT PLATE
While partner hold plate (45/35) over head with straight arms

Accessory
Run 1 ½ mile