Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.
That price is inclusive of tax and gratuity. Sign-up sheet is at the front desk! Get your name on there for a night of fun that doesn't involve exercise.
Class Login and Billing
You all should have received a welcome email from Zen Planner -- make sure your account is up to date and your credit card is on file there. We are going to be launching an awesome check-in promo that you're going to want to make sure you're setup for! Please remember to check-in for class through Zen Planner.
Samson lunges 2 lengths of the gym
Bear Crawl 2 lengths of the gym
2 rounds: 10 kips 10 burpee to target 10 hanging straight leg raise to 90 degrees
Rope Climb - Technique 5-10 Min
With A Partner:
A) 5 Min Max Rope Climbs As A Team (Share The Rope). 1 Rope Climb = 1 Rep. 1 Min Rest
B) 5 Min Front Rack Walking Lunges 95/65# (Share The Barbell) 10M = 1 Rep. Switch And Rest As Needed.
Half Of The Group Will Start On The Rope Climbs, The Other Half Will Be Doing Walking Lunges. Rope Climbs: Scale To Laying To Standing Rope Climb. 3 Reps = 1 Rep Of Rope Climb.
Front Rack Walking Lunges: 10M=8 Mats, Mark It Off. If You Can't Do This Unbroken To Start, Scale The Weight Down.
Rest 5 Min
Without a partner
C) 30-20-10 KB Swings 70/53# Burpees
Rest 3 Min
D) 10-20 Push Ups 10 Hollow Rocks 10 Lemon Squeezes 5 Rounds
We'd Rather See 5 X 10 Quality Push Ups Than 5 X 20 Terrible Push Ups -- scale accordingly
Length duck walk, crab walk, inch worm, side shufflex2, high knees. 10 boot straps, 10 kossacks, 10 beat swings
12 Min EMOM: 1) 6 Med Ball Squat Cleans, 2) 45 Sec Front Plank, 3) 5-8 Pull Ups, 4) 20 Hollow Rocks
21-15-9 Box Jumps/ Toes 2 Bar