Happy New Year!
Sunday, January 1, 2012 No classes today! See you all next year! Who’s psyched for 2012?!!! *** There will be no 6 am class on Monday, but otherwise we will
The day before New Years
Saturday, December 31, 2011 Jog 400 metersDROM Mobility:Test the bottom of your front squat rack positionPidgeon on box for 2 minutes, per legEven more tricep mashing, 1 to 2 minutes
Easy Up
Friday, December 30, 2011 Mobility: Triceps Mash, 2 minutes each arm 15 Wall Extensions Warmup: Row 100 meters 10 False Grip Ring Rows Row 200 meters 15 Strict Press with
Two Events
Wednesday, December 28, 2011 Mobility:Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm Warmup:2 Rounds for Quality of:Row 250 meters5 Bridge Wall Walks30 Second Sampson
Christmas redux
Tuesday, December 27, 2011 “Twelve Days of Christmas” 1 Burpee 2 Handstand Push-ups 3 Ring dips 4 Box jumps (24/20) 5 Thrusters (95/65) 6 Kettlebell swings (2 pood/1.5 pood) 7
Ho Ho Ho!
Sunday, December 25, 2011 Wishing you all a Merry Christmas! Best Christmas movie. Ever. Regular schedule tomorrow!
If you’re in town
Saturday, December 24, 2011 30 seconds of jumping rope7 Wall squats7 Kettlebell swingsDROMShoulder Prep7 Heavier Kettlebell swings7 Bar taps7 Pull ups Set up stations, load up your kettlebell, and practice
Surmounting
Thursday, December 22, 2011 DROM and Shoulder Prep as needed Mobility: Test your front squat with light dumbbells Pidgeon on box for 2 minutes per leg Retest your front squat
Newtrition Challenge winners!
Wednesday, December 21, 2011 Mobility: Hip Mobility with Band, 2 minutes each leg Warmup: 5-4-3-2-1 reps for quality of: 1 Arm Kettlebell swings, right arm Pistols, right leg 1 Arm
Truth teller.
Tuesday, December 20, 2011 Warm-up: 4x: 1 minute jump rope, singles 30 second handstand hold DROM, include 1 minute on each side of banded shoulder distraction (video) 20 Hollow rocks
