**SCHEDULE UPDATE: FRIDAY (12/14) 5:00pm CLASS IS CANCELLED THIS WEEK. BACK TO NORMAL SCHEDULE NEXT FRIDAY!!**
1.) Balance: a.) Tabata squat prep (Jumping jacks, toe taps, supermans, 90/90) b.) Glute/hip mobility
2.) Strength: 4 sets a.) Back squat (x8, work up to challenging weight before beginning working sets) b.) 1-leg box bridge (x10/leg) c.) Lateral lunge to RDL (x5/side)
3.) Movement: Complete the following for time… 15-12-9 Burpee box jumps Goblet squats Air bike calories
Welcome to the last month of 2018!! The holiday season can be a tough time to stay on track with health and fitness. Between holiday parties, traveling, shopping, and visiting friends and family, proper nutrition and the gym can easily be found tossed in the backseat until January 1st. But for your own sanity during this busy time, be sure to carve out some time to take care of yourself holiday season. Being physically active on a daily basis helps mediate stress (which we all feel this time of year!) and releases “happy hormones” in your body to keep you and all those around you filled with holiday cheer!
1.) Balance: Dynamic warm up stretches
2.) Strength: “Arms and abs” 15:00 EMOM Minute 1: Pendlay row (x8) Minute 2: Tricep push up (x10) Minute 3: 1-arm ring row (x12- 6per arm) Minute 4: Floor press (x14) Minute 5: Max L-sit/hang hold
3.) Movement: 6 sets for time 20/15 cal bike, 1:00 rest between sets OR 25/20 cal row, 1:00 rest between sets
Happy Monday everyone! I hope you all enjoyed a happy and (relatively) healthy holiday. We are back to normal schedule this week so I hope to see you all soon.
1.) Balance: a.) Tabata plate shuffle/mountain climbers/hollow rocks b.) Mobility
2.) Strength: Alternating EMOM 10:00 (5 sets of each) Odd minutes: DB alternating lunge (x8 total) Even minutes: Back squat (x5)
3.) Movement: Complete for time 30 KB swings 20 Burpee box jumps 800m run 25 KB swings 15 Burpee box jumps 400m run 20KB swings 10 Burpee box jumps 200m run
Is everyone ready for a nice long holiday weekend? And some turkey, stuffing, and sweet potatoes?? I know I am.
Thank you to all of the members here who have been so amazing, dedicated, and supportive to each other and to me. I am truly grateful to be able to work with you all on a daily basis.
So now… who’s ready to make the rounds to all their “friend’s” houses on this last workout day before Thanksgiving??
Complete all of the following in any order. Just finish one “house” before heading to the next…