HAPPY NEW YEAR AND WELCOME TO

GOAL SETTING WEEK

HAPPY NEW YEARS

START THE NEW YEARS OFF WITH A

FITNESS CHALLENGE !

 

Metobolic conditioning( LEG CRANK)

Curcuit 1   Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out in 25 sec…. record that!   25 sec   A Speed Squats – below parallel        24 reps 35 sec   B Alternating Lunges                          24(12 reps) 30 sec   C Alternating lunge jumps                  24(12 reps) 15 sec   D Depth Jump Squats to parallel                  12 reps

WOD FT

7 Rounds For Time

• 7 Handstand Push-Ups
• 7 Thrusters (135/95 lbs)/MW
• 7 Knees-to-Elbows
• 7 Deadlifts (245/165 lbs)/MW
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)/MW
• 7 Pull-Ups/rings or Bands