Saturday, January 6, 2018


Saturday, January 6, 2018

1 There is a time for everything, and a season for every activity under the heavens: 2 a time to be born and a time to die, a time to plant and a time to uproot, 3 a time to kill and a time to heal, a time to tear down and a time to build, 4a time to weep and a time to laugh, a time to mourn and a time to dance, 5 a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing, 6 a time to search and a time to give up, a time to keep and a time to throw away, 7 a time to tear and a time to mend, a time to be silent and a time to speak, 8 a time to love and a time to hate, a time for war and a time for peace.  Ecclesiastes 3:1-8

Warm Up

2:00 Light Bike or Row

3 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

6 Alternating Spiderman and Reach

8 Russian Baby Makers

10 Slow Banded Good Mornings

1:00 Moderate Bike or Row

1 Round of Strict Cindy:

5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

:30s Moderate/Fast Bike or Row


Snatch Barbell Warmup (Empty BB)

5 Good Mornings

5 Back Squats

5 Behind-the-Neck Snatch Grip Presses

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats



On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches

Station 3 – Max Calorie Bike

Station 4 – Rest


1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats