Workout of the Day: Monday, 02-January-2023
Announcement
Warm-up
Coaches choice around the red rig
Wrist Mobility
then w/Partner
10 Elbow Rotations
2 Rounds
5 Power Cleans
:30 sec Hollow Hold
5 Front Squats
10 Ring Rows
Metcon (Time)
2023 New Year Partner WOD
(half the class start on Skier other half on Rower)
2023m Row (split)
EMOM 5 Squat Cleans 135/95 (split)
2023m Ski Erg (split)
EMOM 8 Burpees (split)
(machine will stop during the other movements)
Partner WOD
(half the class start on Skier other half on Rower)
2023m Row (split)
EMOM 5 Squat Cleans 135/95 (split)
2023m Ski Erg (split)
EMOM 8 Burpees (split)
(machine will stop during the other movements)
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
9am class only today!
2023 Nutritional Challenge!
(You can’t outwork bad nutrition)
Kickoff Seminar: 9:45 am at CFMH 1/7/23
Brought to you by Michael Florida’s Life Nutrition
Anyone can attend and decide to participate so bring a family member and friend
If you decide to participate $50 will get you a before and after InBody session to measure your Bodyfat %
Baseline Measurement the week of 1/9 and final measurement week of 2/6 at their office
Winner based on greatest change in bodyfat %
There will be prizes on top of starting the year off right and feeling/looking better.
See you Saturday!