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January 9, 2019

8
Jan

January 9, 2019

GROUP WARMUP
3 sets –
:30 row
5 barbell hang cleans
5 box step ups -> box jumps
:15 frog stretch

BARBELL ENDURANCE TEST
For time:
1-2-3-4-5-6 reps of:
Power Clean RX 185/125; M55+ 135/85
between each set complete:
5 box jumps 24/20
10/8 calorie row
*11 minute time cap
*heats of 9 every 11-12 minutes

ALTERNATE BARBELL ENDURANCE TEST
1-2-3-4-5-6 reps of
Hang Power Clean
between each set complete:
5 box step ups 
8 calorie row

GLUTE ACCESSORY WORK
3 sets –
5 Dumbbell glute bridges then :15 Dumbbell glute bridge hold (same weight)
10 Each way banded side step (band above knee)

REAR DELT/LAT WORK
3 sets –
8 Dumbbell rear delt raises 
8 Banded face pull
:15 single arm ring row hold

Sunday Strong

Our special needs program, Sunday Strong, is celebrating one year! We regularly have 12-18 athletes each Sunday at 11:30 AM. The results we’ve witnessed have been amazing and our participation is so rewarding!

Laura Radocaj is the muscle behind this operation – it was her idea and she brings so much enthusiasm to the project.

If you know of a special needs adult that would benefit from the free Sunday Strong program, have them contact us. Or, if you would like to volunteer, we’d love to hear from you!

Stay tuned for big announcements about this program in 2019.

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