Friday – January 2, 2015

 

 

Its all about your view & Attitude!

Its all about your Attitude! Lets start this year off right,    get in here and warm up!

 

So far we have about a dozen people signed up for the “Row’d Royalty” online rowing competition, there are separate divisions for over 5’10”, under 5’10” and for masters in both mens and women. Your rowing ability doesn’t matter it will be a fun group activity…

sign up at:   http://rowdroyalty.com

 

Friday – January 02, 2015

 

Warm up:

  • Hoover Ball

 

Mobility:

  • Olympic Wall Squat with External Rotation
  • Banded Hip Extension

 

Strength:

Front Squat @ 80% of your 1RM

  • 2×5

Back Squat @ 60% 1RM

  • 1×10

 

Conditioning: 8 rounds

  • 250m Row
  • 5 HSPU
  • 10 T2B
  • 20 Double Unders (3-1)

 

Weekly Challenge:

  • Max Air Squats in 90 Seconds

 

 Saturday – January 3, 2015

No skill work this week but come in to open gym and prep for up coming competitions

09:15 – 10:15   Hero Workout

10:00 – 12:00   Open Gym

 

Sunday – January 4, 2015

11:00 – 11:45   Yoga