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!
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