Friday – January 16, 2015

Blake Marston Calling Hours: Friday 3-7 Bennett Funeral Home A Celebration of Life: Saturday 10:30 Bedford Presbyterian Church Two groups from WMCF will be headed on Fri. leaving the gym at 3:00 and at 5:30

Blake Marston
Calling Hours: Friday 3:00-7:00
Bennett Funeral Home
A Celebration of Life: Saturday 10:30
Bedford Presbyterian Church
Two groups from WMCF will be headed on Fri. leaving the gym at 3:15 and at 5:30 if members would like to go together.

 

 

Friday – January 16, 2015

 

Warm up:

  • Row for 3 minutes

 

Mobility:

  • Yes… its couch stretch time

 

Strength:

  • Front Squat @ 70% of your 1RM
  • 3×5
  • Back Squat @ 65% 1RM
  • 1×8

 

Conditioning: Partner workout 20 minute AMRAP

  • Box Jumps 24/20
  • Kettle Bell swings 53/35

 

  • Partner A   1 Box Jump          Partner B   1 Box Jump
  • Partner A   1 KB Swing          Partner B   1 KB Swing
  • Partner A   2 Box Jumps        Partner B   2 Box Jumps
  • Partner A   2 KB Swings        Partner B   2 KB Swings
  • Etc.

 

Weekly Challenge:

  • Max Unbroken Jumprope (each pass = 1)

 

 

Saturday – January 17, 2015

  • Hero Workout 09:00 – 10:00
  • Open Gym      10:00 – 01:00

 

Sunday – January 18, 2015

  • Yoga 11:00 – 11:45