01.22.2016

ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift

Deadlift x 1-1-1-1-1RM

Post loads to comments.

“Funktional Friday”
30-20-10 reps for time of
Thrusters (95/65lbs)
V-ups
DB Snatch (50/35lbs)

Notes: The round of 30 reps entails 15 per arm via DB Snatch; proceed through the rounds of 20 and 10 with 10 and 5 reps per arm respectively. Get some, freaks.

Post scores to comments.

Skill Development
Complete the following for a total of 8 minutes where odd minutes are Handstand Holds and even minutes are Pistols:

:15 x Handstand Holds (wall or freestanding)
8 x Pistols (4L/4R)

Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.