19 January 2016

STRENGTH:

15-20 Minutes to work up to:

Heavy 1 Hang Power Snatch + 1 Hang Snatch

 

WOD:  

OPEN WOD 14.2 and 15.2

Minutes 0-3:

2 Rounds

10 OHS (95/65)

10 C2B Pull Ups

Minutes 3-6:

2 Rounds:

12 OHS (95/65)

12 C2B Pull Ups

Minutes 6-9:

2 Rounds

14 OHS (95/65)

14 C2B Pull Ups

Etc…

Workout ends when you cannot complete 2 rounds of required reps in the time cap.

 

CORE:

2 Rounds:

45 Seconds MB Sit Ups; Rest 15 Seconds

45 Seconds MB Twists; Rest 15 Seconds

45 Seconds Plank Hold; Rest 15 Seconds

 

NEXT “BUMP BE GONE” LADIES PERFORMANCE BOOTCAMP: 

We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 25 January 2016 through 4 March 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 

NEXT PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Our next 8-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 25 January 2016. We will host an information session on Thursday, 21 January for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.

MID  ATLANTIC  ERG  SPRINTS   2016

Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.