Joy!

Tuesday, December 25, 2012

Open Gym 8am-Noon today!

Holiday Hike, Part Deux meeting at 7:45am at the gym and back in time to WOD at 11am!

Mobility/Warm-up:

Jog 400 meters
10 Wall squats, slowly!
Assisted bottom of squat
Groiners
Gristle
Ankle mobility w/band
10 Wall squats

Strength:

3×10 High Bar Back Squat
Heavy as possible- rest as needed between sets.

Conditioning: Classic and Advanced

Complete 2 rounds of the entire cycle:

4 Tabata intervals of:
Kettlebell swings (53/35)

Rest 1 minute

4 Tabata intervals of:
Burpees

Rest 1 minute

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest.  Complete 4 Tabata rounds of the first movement then 4 Tabata rounds of Burpees.  Repeat this cycle twice for a total workout time of 10 minutes including the rest.  Score is the total reps for each movement.

Cool down:

100 Ab-mat sit-ups
Cobra stretch
Samson stretch
Active hang, 30 seconds

IMG_5478
Ho Ho Ho!

Happy Holidays PCF!!!  May your day be filled with love, laughter, good food, good company, and some heavy back squats!  Come on down for some Christmas Cheer!

You might also like