2018 is almost GONE!! Welcome to the new year!!
We are so excited to roll into 2019 with you guys and want this to be your most successful, healthy and strongest year ever! In order for us to make sure that happens we need to meet with each one of you individually to set up a roadmap to success. Your Coach for Life will be reaching out very soon…but if you have available time than hit them up and let them know when you’re free!
This year is going to be AWESOME!!
UPCOMING EVENTS
Dec 31 – 830, 12 and 5pm classes
Jan 1 – 12 Class Only
Dec 31 – Final Day for the 100k Row Challenge
January 7 – Nutrition Challenge begins and Dunk Truck comes – Sign up NOW!
Jan 14 – 6 Week Transformation Challenge begins for your friends & family!
DUNK TANK SIGNUP – www.sebodyfattest.com and click on our location
Monday
Squat Day or Auxiliary Strength
Fitness
5 rounds for time of:
400-m run/400 row
15 thrusters 25/35
10 burpees
Health
5 rounds for time of:
200 m run/ 250 m row
15 DB thrusters/goblet squats
10 burpees/push-ups
Tuesday
Cleans or Auxiliary Strength
Annie
Fitness
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Health
50-30-15-10
Single Unders
Sit-ups
Wednesday
Push/Pull or Auxiliary Strength
‘Hansen’
5 rounds
Fitness
30 KB swings
30 Burpees
30 V-Ups
Fitness
Health
20 KB swings
20 Burpees
20 Leg Raises
Thursday
Stability Work
For time:
Fitness
400 Meter Run/500 m row
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
400 Meter Run/500 m row
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
400 Meter Run/500 m row
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups
Health
200 m run/250 m row
30 Goblet Squats
30 push-ups
200 m run/250 m row
20 goblet squats
20 push-ups
200 m run/250 m row
10 goblet squats
10 push-ups
Friday
Deadlifts or Auxiliary Strength
For time:
50 box jumps
50 jumping pull-ups/Ring Rows
50 kettlebell DLHP
50 walking-lunge steps
50 knees-to-elbows/Leg lifts
50 push presses DB
50 banded good mornings (slow)
50 wall-balls
50 burpees
50 double-unders/single unders
Saturday
3 sets
Tough Set of Partner GH Raises
20 each side – Side Bends
A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (30/20)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (35/20)
9 Chest-to-Bar Pull-Ups
