Friday December 26, 2014

Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!


Overhead Band Distraction
PVC Dislocates
10 Wall Extensions


30 Sec Jump Rope
30 Sec Plank Hold
10 Lat Activations
30 Sec Jump Rope
30 Sec Handstand Hold
10 Ring Rows or Pullups
200M Jog


Banded Super Rack Stretch
Down Dog Calf Stretch
10 Wall Extensions

Fitness Strength (and friends and family)

Every minute, on the minute, for 16 minutes: Strict Shoulder Press x 1 rep

Notes:  If you know your percentages, start around 50% of your 1 rep max and build up slowly. If you fail a rep, take the next minute off, adjust the weight and then get back on the minute.

 Score your best 1 rep.

Fitness Conditioning  (and friends and family)

 5 rounds for time of:

30 Parallette Jump Overs (l/r equals 2 reps)
25 Situps
100’ Overhead Plate Carry

-20 min cap-

 Notes:  Prescribed is touching the ground behind your head and in front of your feet for each situp rep and 45/25 plate.  Scale the jump over to something lower if needed for safety.

Advanced Strength

Every minute, on the minute, for 8 minutes:  Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

Advanced Conditioning

5 rounds for time of:

50 double-unders
25 knees-to-elbows
100’ Dumbbell Overhead carry (50/35)

-20 min cap-

Notes:  Be sure to actually touch your knees to your elbows!  The OH walk is challenging, so scale the weight as needed!

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