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Tuesday, January 1, 2019

HAPPY NEW YEAR!!! 

No classes today! Feel free to come in and bike off the booze and extra calories eaten with this met-con.
Gym Hours: 7am-4pm

  Tues 1/1/19
Mobility: Shoulders/Hips
Strength/Skill: Post Met-con Body Building-

Chin-ups: 30 reps in as few sets as possible
Push-ups: 50 reps in as few sets as possible
Walking Lunges: 80 reps in as few sets as 
possible holding 2 DB's or KB's farmer's
carry style
Met-Con: 14:00 on AB (recovery pace)

*Every 2:00 perform 7 burpees
Additional
Optional
Accessory
Work:
Handle/Belt Squat: 2x10
Bulgarian Split Squat: 2x10 each
Seated Calf Raise: 2x10
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last 
cycle, perform :20 on/1:00 off x 10 sets at 
90% of max RPM
.