Monday January 7, 2019

Monday January 7, 2019

Events & Announcements
New BK45 Class Time at 8:15am M-F


Workout of the Day

Warm Up
30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Blocked Squat
+
2 Sets
10 Wall Balls
10 Sumo Deadlift High Pulls
10 Box Jumps
10 Push Press
10 Cal Row

*On Barbell exercises use unloaded bar for set 1 and workout weight for set 2

Training
“Fight Gone Bad”
3 Rounds For Max Reps
1 Min Wall Ball (20/14)
1 Min Sumo Deadlift High Pull (75/55)|(45/35)
1 Min Box Jump (20)
1 min Push Press
1 MinRow for Cals
-1 Min Rest-

*Compare Results to January 16, 2017

Finisher
Posterior Chain Pump
3 SETS
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15


Accessory
For Time
40-30-20-10
Cal Bike
10-20-30-40
Burpees Over Bar