Holiday War Cries

Thursday, December 27, 2012

Mobility/Warm up:

Hip Extension with band, 30 seconds
Banded OH distraction, 30 seconds

Group Warm up:

Review Gymnastic Movements

Gymnastics Warm up:

3 Rounds of:
3 Wall Climbs
10 Parallette shoot-throughs
10 Hollow rocks
10 GHD Hip Extensions

Conditioning (Same for Heroic and Legendary), 15 minute cap

“Elizabeth” (Power version)
21-15-9 reps of
Power Clean (135/95)
Ring dips

     Notes:  Bar dips and push ups may be substituted for Ring dips.  Joe D. 4:05 minutes, Zeb 4:05 minutes

Cool down:

Accumulate 2 minutes in L-Sit or chair sit
Afterward, Cobra stretch for 1 minute.


I’ve always believed that true motivation comes from inside.  But I also know it is a rare person indeed who can reach their full physical potential without powerful external forces.  So in keeping with the recent trend of ultra long holiday posts, here is a motivational video for your viewing pleasure.  Post your immediate thoughts to comments.


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