01/05/22: Wednesday

We will be running our 6-week January Nutrition Kickstart that begins on Monday, January 10th. There are only a few spots left, so make sure to sign-up before it is too late! This nutrition kickstart will be using a new and improved platform that will focus on habits, have unlimited access to one of our certified nutrition coaches, weekly lessons to learn how to improve specific habits, and more. The New Year shouldn’t be about wasting money on juice cleanses, the hot new diet, and losing weight fast. So, let us help teach you how to build better nutrition habits that will leave you feeling good, motivated, and like yourself again. If you are ready, sign-up HERE.

Make sure you join us for our Nutrition Q&A January 5th @ 3pm.

Meeting ID: 318 038 8471

Passcode: 908908

Today's WorkoutWarm Up

• 1 min. Jump Rope
• 15 Banded Pass Throughs
• 30 Pull Aparts
• 15 Face Pulls w/ Rotation
• 15 Lemon Squeezes
• 10 Tempo Push Ups (Slow negative)
• 1 min. Jump Rope
• :15 Ring Support Hold (Top)
• :15 Ring Support Hold (Bottom)

Strength - "Im-Pec-Able Timing"EMOM 24

1. 10 Strict Dips (crx: 5 Ring Muscle Ups)
2. 75 Double Unders
3. Rest
4. 12 DB Bench Presses
5. 8-12 Strict Toes to Bar
6. Rest

Conditioning - "Janu-Wary Press-Release"3 Rounds For Time

• 21 Medball Pressing Sit Ups (20#|14#) **anchored feet**
• 21 Hand Release Push Ups

Accessory4 Sets

• 15-20 KB Side Bends (Each side)

Barbell

• Lifts
  • E1:00 x 6: Drop Snatch (rack):
    • 45% - 4(2)
    • 50% - 4(2)
    • 55% - 4(2)
  • Clean + Split Jerk:
    • 50% - 3 + 3
    • 55% - 3 + 3
    • 60% - 3 + 3
    • 65-75% - 3 + 3(5)
• Accessory
  • Clean Deadlifts:
    • 95-105% - 5(3)
  • Weighted Glute Bridges:
    • 25-35 - 12(3)