Power Clean + Push Jerk 10×5
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Honda
3 rounds
20 Handstand Push Ups*
30 Toes to Bar
16 Front Rack Walking Lunge (95/65)

L2: Pike Push-ups, TAHAP, BB(65/45)
L1: Push-ups, Knee Raises, Body Weight Lunges

*HSPU can also be modified to Shoulder to Overhead with DB’s


January challenge! 

Dry January:
January is the perfect time to evaluate your relationship with alcohol. Whether you are cutting back or sober curious, going 31 days alcohol free can benefit everyone. Here are 5 benefits of not drinking alcohol for 31 days:

  1.  You’ll look better
  2. You may lose weight
  3. You’ll sleep better
  4. You’ll feel better
  5. You’ll be happier

Lunge Challenge:
Rules for the Lunge Challenge:

  1.  You must complete 20 lunges each leg (40 total) each day in September. That’s a total of 600 lunges each leg (1200 total) for the month (30 days).
  2. You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
  3. You can do them anywhere (school, work, gym, church, grocery store, etc.).
  4. Lunges done in warm-ups and WODs count.
  5. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.