Monday

Welcome to WEEK 1 of the Burpee Challenge 2018! 

This week (Mon-Sun) you have 30 burpees a day! (rules below)

Come workout tomorrow afternoon and try some new product from Nutrishop! 

They will be with us 4-7pm tomorrow! 

Memo: Now that we are in 2018... Please be ON TIME to classes so we can get a good warm up in, time for strength or skill, and then time for the workout without running into the other classes! Cutting your warm up short effects your workout and injuries will occur if we aren't careful.  Strive to get to the gym 10 min early so you can stretch or get yourself situated for class. 

Warm Up:

2 Rounds 

Row 500m

1 Min Plank

10 Air Squats 

45 Sec Wall Sit 

Strength:

Hang Power Snatch 

8-5-3-3-3 

**Practice movement, get as heavy as you like

WOD:

"Hateful 8"

8 Rounds for time:

8 Push Ups 

8 Ghd Sit Ups 

8 Air Squats 

8 Pull Ups 

8 Deadlifts (95/65#)

8 Hang Cleans (95/65#)

8 Shoulder to Overhead (jerk or push press) (95/65#)

8 Cal Row 

** 25 Min cap on this workout 

**Burpee Challenge: Will run for 3 weeks, increasing 10 burpees a week. You can complete your burpees at any time throughout your day. If we have burpees in the workout you may count those, however most people would do there reps on top of the reps in the workout for the extra challenge 😉! If you forget a day, add them to your next day and get them done!