Find your buddy and stay tuned for more details! We have a nutrition challenge coming your way! Partners do not have to members at the gym but will have to be available for check ins and meet ups if they choose to participate. If you want to participate but don’t have a partner, see Coach Britt or Coach Sara! And to get ready for the challenge, Coach Britt will be holding a nutrition seminar on Saturday, January 7th at 11AM. So mark your calendars and get ready to get 2023 started off RIGHT!
STRENGTH (20 min)
20 minutes to find…
1RM push press
*Re-test in February
(Score: Weight)
WORKOUT (15 min)
4 x 3 min AMRAP:
10 DB burpee box step up (2x 35/20) (24”/20”)
20 single DB shoulder to overhead (1x 35/20)
*1 min rest between each 3 min AMRAP
*pick up where you left off after each rest
*option to split with partner
(Score: Rounds/Reps)
WORKOUT (20 min)
20 min EMOM:
Min 1: 3 hang squat cleans (185/125)
Min 2: max 50-ft shuttle runs
(Score: Total reps of 50-ft shuttle runs)
STRENGTH (20 min)
20 minutes to find…
1RM power snatch
*Re-test in February
(Score: Weight)
WORKOUT (8 min)
8 min AMRAP:
8 strict pull ups
16 plate GTOH (45/35)
(Score: Rounds/Reps)
WORKOUT (22 min)
2 rounds for time:
50 sit-ups
10/8 cal bike
50 walking lunges
10/8 cal bike
50 DB hang power clean (2x 35/20)
10/8 cal bike
(Score: Time)
POST-WORKOUT ACCESSORY (8 min)
Max plank hold for time
*accumulate at least 3 min plank hold total
(Score: Time)
STRENGTH
20 minutes to find…
1RM front squat
*Re-test in February
(Score: Weight)
WORKOUT
30-20-10
Thrusters (75/55)
90-60-30
Double unders
*10 min cap
(Score: Time)
WORKOUT
“FIGHT GONE BAD”
3 rounds for reps:
1:00 wall-ball shot (14/20 lb)(9/10 ft)
1:00 push press (55/75 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
SCORE: TOTAL REPS
STRENGTH
Every 2 minutes for 20 mins:
1 Hang squat snatch + 1 Overhead squat
SCORE: LOAD
WORKOUT
TABATA
Overhead squats (55/75)
(8 rounds :20 sec on/:10 sec off)
*bar cannot touch ground…rest w/ bar on back, in hang, front rack, or overhead
SCORE: TOTAL REPS
WORKOUT
For time…
20 Rope climbs
40 DB box step overs (35/50)
60 Handstand Pushups
80 Slam balls (20/30)
*partition in any order to complete all work
SCORE: TIME
STRENGTH
20 minutes to find…
3RM Pause Front Squat (3 second pause at the bottom)
*build in sets of 3
SCORE: WEIGHT
PARTNER WORKOUT
Teams of 2…
5 rounds EACH for time:
10 front squats (135/95)
15 burpees over bar
*While one partner performs a full round, the other is resting. Each partner performs 5 rounds.
SCORE: TIME
