Monday 12/23

Hey everyone! Hope you’re all set for the Holidays. For this Tuesday we will have 6,  7, 8, & 9 am classes. Sign up for when you want to come and if its full come anyway. We just want to get an idea of how many people to expect! Also we will be closed for Christmas. See you all today!

 

CORE SET#1: “Ouch my abs hurt”
– 3×50 AbMat Sit ups AFAP with arms across chest. Rest 1:1
– Accumulate 3 minutes in Superman Hold.


CORE SET#2
: “L-sits make me have to pee”
1xME L-sit on any apparatus
then
Reverse Tabata L-Sits on Pull Up bar if possible
3×20 Back Extensions


CORE SET#3
: “Do I have an 8-pack yet?”
3x
10 GHDSU@add weight in form of Medball or KB
10 Side Bends
30s V-hold

 

           Monday 12/23:

METCON: “12 Days of Xmas”
AFAP
1 200m run
2 Push Press@95/65
3 Front Squat@95/65
4 Hang Power Clean@95/65
5 Deadlift@95/65
6 Burpees
7 Pull-up
8 Push-up
9 AbMat Sit-up
10 Wallballs@30/20
11 Kettlebell Swing@71/53
12 Box jumps@30/24

Twitter Digg Delicious Stumbleupon Technorati Facebook Email

No comments yet... Be the first to leave a reply!