Happy New Year from all of us at MadLab School of Fitness!!

I’m not going to ask you your new year’s resolutions, but I will ask you what your goals are for 2015. Post one goal to comments!

Cory rang in the new year hard rocking his Dona Jo pants!

Cory

Friday

Warm-up:

With an Empty Bar:

30 good mornings (10, 10, 10 toes straight forward, toes pointed in, toes pointed out)

15 Back Squats

10 Hang Muscle Clean

10 Tall Clean

10 Hang Power Clean

Strength:

1. 6 x 2 Box Squat

2. 6 x 2 Power Clean

Conditioning: EMOM for 10 minutes:

Minute 1 and 6: 30 seconds rowing

Minute 2 and 7: 30 seconds double unders

Minute 3 and 8: 30 seconds wall balls

Minute 4 and 9: 30 seconds hollow rocks

Minute 5 and 10: 30 seconds Russian KB swings

Saturday

Warm-up (10 minutes): Coaches Choice!

Strength (15 minutes): Warm-up your clean and your shoulder to overhead to workout weight. Once you know what weight you’re going to use, do:

5 minute EMOM: 3 cleans followed by 3 shoulder to overhead every minute on the minute for 5 minutes

** Leave 10 minutes to get set up for the conditioning

Conditioning (20 minutes): “Get as Far as You can” while doing 3 minutes on, 1 minute off x 5 rounds (Baby Nat almost finished the muscle-ups)

During the rest minute each round, stop where you are and pick up where you left off at the top of the next round (15 minutes of total work).

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes to Bar (V-sits)

30 Chest to Bar Pull-ups (Pull-ups)

30 Burpee over the Bar

20 Cleans (135/95)

20 Shoulder to overhead (135/95)

10 Muscle-ups


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