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
