Friday, January 4, 2019

Good evening!

Remember we have our trial classes this weekend, Friday morning at 9am and then Saturday at 12.

Our new programs start on Monday for anyone you know that is interested!

This weekend we have classes at 8/10/11 as usual with teens at 9 and then Special Olympics at 1 and comp at 2. We have the free trial class at 12.

Class on Sunday at 10 and then some open gym until 12.

Strength

9min EMOM

  • 0: 12-15 Strict Situps

  • 1: 45sec Plank

  • 2: 15-20sec L-Sit

Here we’ll use this at the tail end of our warmup to get your core ready and taxed for the workout.

Handstand Walk Practice

T2B Practice

Deadlift Warmup

We’ll also get you upside down and get you moving with a partner or group depending on your skill level. As well we’ll make sure you are warmed up for the deadlifts and the T2Bs.

Conditioning

With a partner

22min Time Cap

  • 50 T2B/Leg Raises/Knee Tucks/MB Situps

  • 50 Deadlifts (185/125lbs) (135/95lbs) (95/65lbs)

  • 100’ Handstand Walk/4 Wall Walks/20 Hand Raises (90sec max)

  • 40 T2B/Leg Raises/Knee Tucks/MB Situps

  • 40 Deadlifts (“)

  • 100’ Handstand Walk/4 Wall Walks/20 Hand raises (90sec max)

  • 30 T2B/Leg Raises/Knee Tucks/MB Situps

  • 30 Deadlifts (“)

  • 100’ Handstand Walk/4 Wall Walks/20 Hand Raises (90sec max)

  • 20 T2B/Leg Raises/Knee Tucks/MB Situps

  • 20 Deadlifts (“)

  • 100’ Handstand Walk/4 Wall Walks/20 Hand Raises (90sec max)

Grab a partner and get it.

- Team 782