Tuesday January 12, 2016
Monday, January 11, 2016

New Cadence team member, Steven Barnes, working with the teens class yesterday.  If you see him around the gym, say hi!  He'll be taking some of Michelle's hours, and subbing some other classes too.  Welcome Steven!  Let the hazing begin!  Jk, Jk...  




**Announcements, etc...** 





S&P Cycle: squat - pull - PRESS - pull - off

A. ring dips: 20 sec on / 40 sec off x 6 rounds

B. 4 x 60yd heavy sled push; rest 1-2 min bt efforts

C. For time:



*you can B & C in either order






***40 min running clock (no rest b.t A, B, C, D)
**Begin each 10 min AMRAP with a 400m row or run buy in

A. AMRAP in 10 min
10 bench press
10 lateral band walks per leg
10 knees 2 elbows

B. AMRAP in 10 min
15 wall balls
15 HR push ups
15 box jumps

C. AMRAP in 10 min
20 sit ups
20 DUs
20 lunges (10 each leg)

D. AMRAP in 10 min
25 air squats
25 body rows
25 sec side plank per side (add weight to increase difficulty)






A. Push Jerk - work up to 1RM

B. EMOM x 7 min : 6 kipping HSPU

C. EMOM x 7 min:  4-5 MUs


3 Rounds each for time:

21 Squat thruster 95/65

15 Burpee Box Jump 20"

9 CAL row

rest 3 min




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