GROUP SESSION: Wednesday, January 15th 2020

For those of you choosing the Push Press option in today’s workout, please record the most weight you use for 8 reps in the column “1/15”. If you know your previous 1RM, 3RM, 5RM for the Push Press, you can put those in their corresponding columns as well.

Starting tomorrow afternoon, we will have this excel sheet up in the gym so you can update it after class or at home on the daily workout page!

Last thing is if you don’t see your name below… let me know. Or go ahead and add it yourself if you know how and promise not to accidentally delete someone else!!!

Part 1
EMOM for 5 minutes:
Min 1 – Push Press x 8 reps or Row/Bike/Ski x 30 sec
Min 2 – KB Farmer Carry x 30 sec
Min 3 – Flutter Kicks x 15 sec (30 sec if doing conditioning)

Part 2
In 10:00
75 Jump Rope/Double Unders
25 SA DB Alt Snatch
25 Goblet DB Step Ups
50 Jump Rope/Double Unders
25 SA DB Alt Snatch
25 Goblet DB Step Ups
25 Jump Rope/Double Unders
+
AMRAP Row/Bike/Ski/Run for calories or laps

notes:
– Choose between Push Press or Conditioning based on your personal goals/preferences
– Farmers Carry should be heavy, but keep perfect form with chest up tall and shoulder blades pulled back
– Flutter Kicks should be 15 sec if Push Pressing so you have time to adjust weights and get ready for your next set
– Record score for part 2 and weights used if possible.