You don't get the ass you want by sitting on it
(unless you are sitting on a rower or bike)
Photo by Andrew & Tianna Photography
Strength
EMO2M for 10 minutes
Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Total of 5 sets, complete on 0:00, 2:00, 4:00, 6:00, 8:00
*Increase weight each round
EMO2M for 10 minutes
Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Total of 5 sets, complete on 0:00, 2:00, 4:00, 6:00, 8:00
*Increase weight each round
Conditioning
For Time:
500m Row
40 Front Rack Lunges 95/65 *should be able to do 20 unbroken
30 T2B
20 Thrusters *with same weight
10 Strict HSPU
For Time:
500m Row
40 Front Rack Lunges 95/65 *should be able to do 20 unbroken
30 T2B
20 Thrusters *with same weight
10 Strict HSPU
GOALS!
You have until Wednesday Jan 10th to get your goal up on the board! Remember, goals must be measurable. Please ask a coach if you need help with this!
Winner for January will get to chose between a women's or men's Rogue hoodie.
The options are below. Men's (top) Women's (bottom).
If you are new to the gym and haven't heard of the goal board yet, you pick a goal to complete during the month. You must show your coach where you currently stand with that goal, then when you are ready to complete the goal you must make sure to show your coach. All completed goals go into a drawing for the monthly prize. The prize changes each month.
No comments:
Post a Comment