Monday 01.22.18

Strength
Dead Lifts: (80/4)4 or (85/2)6

Conditioning
12 min AMRAP
8 Push Presses (1/2 BW)
12 Box Jumps (24, 20)
16 Tuck Ups

Friday 01.19.18

Strength
Front or Back Squats: (70/4)5

Conditioning
Bike (20/10)8
2 min Rest
Ball Slams (20/10)8
2 min Rest
KB Swings (20/10)8

Thursday 01.18.18

Strength
Hang Power Cleans: (70/3)5
1 Hang Clean + 3 Push Presses at 70 % / 5 sets

Conditioning
3 Rounds
2 min Ski
2 min Pylo Lateral Ski Hops
2 min Rest

ROD 01.16.18

JOGA

FREE JOGA CLASS

It is my pleasure to announce that Nicole Miller will be offering two free Joga classes this week at THE TANK.

Tuesday January 16@945am
&
Wednesday January 17@6:30pm

Joga is an athletic brand of yoga that bridges the gap between YOGA & SPORT! Joga speaks to an athletic mind and brings awareness and calmness to the body & mind. Joga is like Yoga only it’s about KEEPING IT TIGHT and working within your limits!!! See the difference in your own training.

Bring a mat! Wear layers for the start of class!

Please visit her face book page for more info and for her contact information.

be well

koi

Tuesday 01.16.18

Strength
Bench Press: (85/2)6 or (80/4)4

Conditioning
15 min AMRAP
75 Walking Lunges
50 DUs
25 Hang Power Cleans (1/2 Body Weight)

Monday 01.15.18

Strength
Front or Back Squats: (80/4)4 or (85/2)6

Conditioning
Row / Ski / Bike
(30/30)6
3 min Rest
(30/30)6

Supplemental
Pull Ups (1-4)5