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Week of January 4th

2021 is HERE! We could not be more excited to kick off this year with all of you great people. Some great things this week:


-On Wednesday, Hyrox will be at the gym for the 10:30am, 12:30pm, 3pm, 4:30pm and 6pm classes. Their workout is posted below, for Wednesday. There will be giveaways, free event entries given away to their event in Dallas in February. Their event is basically a cross between a Spartan Race and a workout you guys would do in the gym. Lets make them feel at home this Wednesday and have some fun in the process!


-Committed Club has begun! We will be sure to post more info in the members group on Facebook (if you are not in there, be sure to let a coach know) and it was in last week's Monday email. If you reserve and attend 13 or more classes per month, you get entered into a drawing for a gift card.


-Dont forget to sign up for the Nutrition Challenge beginning January 16th. The link to sign up is HERE.

You also do not have to be a member to sign up, so if you have a family member or friend needing to start their year right, please send them this link.


Monday

Version 1 (V1) & Version 2 (V2)

20:00 For Quality:

-100ft/100ft Single-arm Farmers Walk

-0:30 L-Sit

-5/5 Tempo Pistol Squats on box


15:00 EMOM:

Min 1: 0:30 Jumping Lunges

Min 2: 0:30 Bike Sprint

Min 3: Rest


Tuesday

V1

For Time:

-50 DB Snatches

-40 Single-arm DB Thrusters

-30 Burpees


V2

For Time:

-25/25 Single-arm KB Swings

-20/20 DB Push Press -OR- DB Thrusters

-30 Burpees


Wednesday

V1 & V2

HYROX Event:

For Time:

-50 WallBalls

-25 KB Lunges

-200m KB Farmers Walk

-1000m Row

-200m KB Farmers Walk

-25 KB Lunges

-50 WallBalls


Thursday

V1

Every 1:30 for 10 Sets (15:00):

-2 Power Snatches -OR- Power Cleans


Every 3:00 for 5 Sets (15:00):

-5 Snatch Grip Deadlifts

-12/12 Paloff Press


V2

Every 1:30 for 10 Sets (15:00):

-5 Hang DB Power Cleans


Every 3:00 for 5 Sets (15:00):

-5 Snatch Grip Deadlifts

-12/12 Paloff Press


Friday

V1 & V2

For Time:

30-25-20-15-10

-WallBall Situps

-Box Jumps


Saturday

V1 & V2

For Time:

-40 Pushups

-30 Pullups -OR- Inverted Rows

-15 Hang Power Cleans


5:00 Rest


-50 Pushups

-40 Pullups -OR- Inverted Rows

-15 Hang Power Cleans




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