Phone: (813) 440-8882

Tuesday January 7th

6
Jan

Tuesday January 7th

DON’T FORGET THIS WEEK IS BRING A FRIEND WEEK!!!
GET YOUR FAMILY, FRIENDS, NEIGHBORS, CO-WORKERS,YOUR SECOND COUSIN TWICE REMOVED

IN WITH YOU FOR A FREE TRIAL CLASS.
ALL THE WORKOUTS WITH HAVE A BEGGINER FRIENDLY VERSION THEY CAN GO THROUGH

Warm up:
Find a Partner
P1-Run 200m P2-Hold 25/15lb Plate OH
SWITCH AND REPEAT
P1-10 Air Squats P2-Plate G2OH
SWITCH AND REPEAT
8 Synchro Burpees
10 Synchro Lunges

Workout:
TEAMED UP TUESDAY
With a Partner Complete
70 Deadlifts 155/105
600m Run (200m Relay Style)
50 Hang Power Cleans 155/105
600m Run (200m Relay Style)
30 Push Jerks 155/105
600m Run (200m Relay Style)
1000m Row
10Push Jerks 135/95
600m Run (200m Relay Style)
20 Hang Power Cleans 135/95
600m Run (200m Relay Style)
30 Deadlifts 135/95
–Coaches Notes–
This is one round through all of this BUT with the volume being high splitting this as even as you can will be important. The first half (before the row) is done with a weight typically used for the workout DT and then the weight will DECREASE on the back half, so if you have gone through that benchmark wod keep that in mind. If you haven’t gone through DT that top half should be a light deadlift, moderate HPC, and heavier Push Jerk. That weight change also mean you two should be able to go through that back half at a faster pace. If you struggle on a movement you know your partner is better at you can always game out the reps but again try to make it even as possible. If it is an odd number to your class you can cut the reps in half and go through the workout solo.

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