Friday – January 9, 2015

 

Congratulations to Nick and his wife on the birth of their beautiful baby girl... thats not ink, she was born with five-finger shoes on!

Congratulations to Nick and Sabrina on the birth of their beautiful baby girl… no, thats not ink, she was born with five-finger shoes on!

 

 Remember that coach that had the great idea to have all of the coaches do 3 Burpee Pull-ups for each toy donated to “Toys for Tots” just before Christmas… so the coaches will be honoring this pledge this Saturday during open gym… it will be 160 Burpee Pull-ups… yay!

 

 

 

Friday – January 09, 2015

 

Warm up: 3 rounds

  • 6 Hollow rocks
  • 6 Candlesticks
  • 6 Tuck Jumps

 

Mobility:

  • Couch Stretch
  • Achilles work

 

Strength:

  • Front Squat @ 85% of your 1RM
  • 2×3
  • Back Squat @ 60% 1RM
  • 1×10

 

Conditioning: 15 Rounds

  •   5 Deadlifts 135/95
  • 10 Ab-Mat Sit-ups
  • 15 Air Squats

 

Weekly Challenge:

  • Max Hand Release Push-ups / 90 sec.

 

 

Saturday – January 10, 2015

09:00 – 10:00   Hero Workout

10:00 – 01:00   Open Gym

 

 

Sunday – January 11, 2015

NO YOGA THIS WEEK – back to normal schedule next week