Surprise!

Saturday October 19, 2013

Beach Workout at 1pm – Feel free to bring a friend or family member!   Sign upHERE

Warm-up:

All with barbell 2 rounds (Add weight for 2nd set):

8 Upright Rows

8 Push Jerks

8 Front squats

8 Good Mornings

8 HBBS

Strength:

15 minutes to establish a 1RM Clean & Jerk

Notes:  Newer athletes may spend this time working on technique.  Work from the hang if necessary and focus on proper receiving position in the rack and overhead!

Conditioning:

“Team Row Run Fun”

Teams of 3, switching every 200m, perform the following for time:

6k Row, then

3k Run

Notes:  If the class is not a group divisible by 3, maybe try to get one of the coaches to join in on the fun or perhaps some sick puppies can perform the workout with 2 people or you can scale down to perform a 4k Row/2k run.

Cool Down:

Max Effort L-sit x3

GHD Hip extension 3×15

Posterior chain flossing x1 min

Pigeon Stretch x1min

Cobra Stretch x1 min

Legs not required

I apologize in advance for the lack of creativity in this post but for those of you who don’t know, me and Lindsay are now engaged. I popped the question last night and we are currently celebrating our time here in Austin, TX. We really appreciate all of the kind words and congratulations from all of our friends here at Paradiso, and we look forward to celebrating with everyone when we get back into town. I hope you get a chance to go out and enjoy the harvest full moon, just be careful of all the crazy people!