Monday 2, January 2016

NEW YEAR - NEW YOU - NEW BBCF

1.     YOU NEED TO PURCHASE A NOTE BOOK, COMPOSITION BOOK, OR JOURNAL FOR THE GYM - You will use this everyday you are at the gym. There will be a basket for your log to stay at the gym
1A.    There will be a cash out daily on the board - THIS NEEDS TO BE LOGGED NO MATTER WHAT - we will be doing them again and again throughout the year, and you NEED records to compare

2.     There WILL BE a MONTHLY Challenge - this month is burpees, and it will be different from nutrition to exercise each month

3.     The 2017 GOAL board will be up by FRIDAY - I want each of you to think about your personal goals, and write them on the board - and when YOU REACH the goal we will date it and go for the next one

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

3x Max effort STRICT Pull ups - lightest band

LOG YOUR EFFORT and SCORES each round

Strength:

Deadlift
3-3-3-3-3 at 85%

then

100 KB Death March AHAP

Metcon:

5x 3 minute EMOM

30 double unders
25 Shoulder to OH 35/25kg
15 bar facing burpees

you have 3 minutes to get through this ^^^^ once

***CASH OUT

3 x through the above in 6 minutes