18 December 2014 | 619

18 December 2014

Important Dates to Remember

20 December Double Under Clinic by Rx Smart Gear 9am will we hold a 730am Class on Saturday

24/31 December 9am Class Only

25 December Closed

1 January 12 Noon Class Only

24 January In House Competition 9am

26 January CK’s 30 Day Nutrition Challenge Begins

 

Thursday

Supplemental Strength

3 x 8 Snatch Deadlifts with 1 Second Pause Above The Knee

4 x 8-12 Deadlifts

Handstand Skillwork

Workout of The Day

4 Rounds

18 Box Jump Step Downs

18 Toes to Bar

18 Wall Balls 35/25 30/20 20/14

500 Meter Row

Rest 3 Minutes After Between Rounds (Foam Roller)

Supplemental Endurance

Stairmaster 20 Minutes Level 7 to 9

or

6 Rounds

400 Meter Run Every 3 Minutes

Friday

Supplemental Power

4 x 3 Seated Behind The Neck Press with Snatch Grip

8 x 1 Push Jerk

12 x 1 Split Jerk

Strength

9 x 3 Push Press

Every 2 Minutes

Workout of The Day

5 Rounds

12 Dips

18 Unbroken Kettlebell Power Swings 1.5/1.0 for All Levels

12 Pistols or 24 Split Jumps

Supplemental Endurance

USD Loop

 

 

 

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