Monday December 30, 2019

Holiday Schedule
4:30pm will be the last class tomorrow, New Years Eve
Harbor East: 10am ONLY on New Years Day
Fed Hill: 9am and 10am ONLY on New Years Day


Industry Athletics Nutrition Challenge kicks off on Sunday January 5th! Check the blog for details and click the link to sign up!

Fed Hill: Barbell Club is back with Coach Laura on Tuesday January 14th! Click the link in the blog to sign up.

Harbor East: Sunday Open Gym is officially changing! Capacity will be at 9am and open gym will be until 12pm.


Strength


Build up to a heavy 1 rep Clean (about 80%) 
Then
Every 30 seconds for 5 minutes- 1 Clean 
Add weight, then
 5 min EMOM- 2 Clean Pulls


Metcon


EMOM for 10 minutes 
5 Deadlifts
5 Hang Cleans 
Max Air Squats
 
Fitness: 115/75
Performance: 135/95
Open: 155/105

Athletes: Our focus for the clean and jerk is to work a heavy load then build strong positions working our Clean Pull. Then we jump into a challenging EMOM.  Be sure to pick a weight that you can move safely. Today we focus on strength.  Something a little different than we have done. 


DRIVE


12 Cal Row
20 Double DB Lunges
20 Double DB Deadlifts
100 Single Unders
20 KBS

5 Rounds

25min Cap

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