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OPEN GYM: 8am-1pm
Optional Training...
A. deadlift / hang power clean / power clean: 1.1.1; build to heavy complex - 10 minutes
+
for time: 8-1
deadlift, 225lb/155lb
box jump, 30"/24"
*post results to comments
"When one man... has the opportunity to lead an extraordinary life, he has no right to keep it to himself."
- Jacques Cousteau
WCCF Winter Transformation Challenge!
3 New Training Tracks for the New Year!
A. shoulder to overhead: build to heavy single - 10 minutes
+
how far can you get in 10 minutes?
40 toe-to-bar
30 hand-release push-up
20 pull-up
10 dip
*post results to comments
"Do one thing every day that scares you."
- Eleanor Roosevelt
WCCF Winter Transformation Challenge!
3 New Training Tracks for the New Year!
REST / MAKE-UP / SKILL WORK
"The more reasons you have for achieving your goal, the more determined you will become."
- Brian Tracy
WCCF Winter Transformation Challenge!
3 New Training Tracks for the New Year!
TEAM WORKOUT
10 rounds for time:
5 push press, 115lb/75lb
5 toe-to-bar
10 burpee
*teams of 2
*follow the leader
"I am not discouraged, because every wrong attempt discarded is another step forward."
- Thomas Edison
WCCF Winter Transformation Challenge!
3 New Training Tracks for the New Year!
Open Gym today - 6am-10am and 3:30pm-7:30pm
optional training below
A. power clean: build to heavy single - 10 minutes
+
4 sets for max reps:
30 sec - power clean, 135lb/95lb
30 sec - rest
30 sec - box jump, 24"/20" (step down)
30 sec - rest
30 sec - C2 row (cals)
30 sec - rest
"The final forming of a person's character lies in their own hands."
- Anne Frank
WCCF Winter Transformation Challenge!
REST
"Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself."
- Rumi
**WCCF IS CLOSED TODAY**
WCCF Winter Transformation Challenge!
Give the gift of health and fitness - WCCF Special Holiday Offer!
12 days of Xmas
Year 7 of...
12 Days of Christmas
1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 20lb (14lb)
7-Kettlebell Swings, 24kg (16kg)
8-Dips
9-Push Ups
10-Hip Extensions or kb stiff-legged deadlift 24kg/16kg
11-GHD or Abmat Sit Ups
12-Bodyweight Front Squats
**In this workout you start with 1 clean & jerk, then 2 deadlifts and 1 clean & jerk, then 3 burpees, 2 deadlifts and 1 clean & jerk, etc, etc...
*post results to comments
"Real joy comes not from ease or riches or from the praise of men, but from doing something worthwhile."
- Wilfred Grenfell
WCCF Winter Transformation Challenge!
Give the gift of health and fitness - WCCF Special Holiday Offer!
5 sets:
60 sec - C2 row @ sustainable effort
30 sec - rest
+
rest 2 minutes
+
5 sets:
60 sec - jump rope (single-under)
30 sec - rest
+
rest 2 minutes
+
8 sets:
20 sec - 4-count flutter kick
10 sec - rest
*post results to comments
"We have to go for what we think we're fully capable of, not limit ourselves by what we've been in the past."
- Vivek Paul
WCCF Winter Transformation Challenge!
Give the gift of health and fitness - WCCF Special Holiday Offer!