I hope everyone had a wonderful holiday break and is ready to get back to the grind. Couple of things I would like to talk about. One, if you have not written your goals on the board yet, now is the time. I will be programming goal day's soon and it will be helpful for all of us coaches to know what your goals are this year so we can help you attain them. If you have questions on the goals please get with a coach. Two, we will be holding another Whole Food Challenge this month. Last year when we held this challenge we had a lot of success from our athletes who chose to participate, lots of weight and inches lost, and a whole bunch of feeling better. The cost of the challenge is $25 and the winner will receive a cash prize (depending on number of participants will depend on the cash) The challenge will start January 15th and it's six weeks long. It's a great time to reboot and get back on track. I will get a sign up sheet going at the gym this week and will have all the packets made up by Friday. More information will be provided on the challenge throughout the week so please stay tuned.

Workout of the Day:

1) Coach led Warm-up

2) Back Squat 7-5-5-3-3-1-1-1-1-1 reps increasing weight each set

3) EMOM for 10 Minutes
Even Minutes - 12 Wall Balls 30/20
Odd Minutes - 12 Box Jumps 24/20

4) Not for time complete as a descending ladder from 10-1 reps of
Ab wheel rollouts

5) Mobility/Stretching

Competition Programming:

1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% of your 1RM adding 5lbs each set
90 second rest
2) EMOM for 6 minutes complete 5 Power Snatches starting at 50% of your 1RM increasing 5lbs each set
Notes: these should be touch and go

3) For time complete 21-15-9 reps of
Thrusters 105/75

4) Mobility/Stretching

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